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Peas + Carrots
Mayci Herbert, MS, RDN

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Let’s talk about phytochemicals.

Phyto-what!?

Phytochemicals are naturally occurring compounds found in plants that contribute to their color, flavor, and resistance to disease. Phytochemicals have been shown to offer numerous health benefits and play a role in disease prevention, especially in relation to chronic diseases like cancer, heart disease, and diabetes.

My favorite examples?

🫐Flavonoids. These are found in foods such as berries (including blueberries and strawberries), citrus fruits, apples, onions, tea, and dark chocolate. Flavonoids act as powerful antioxidants, reduce inflammation, support heart health by improving blood vessel function, and may lower the risk of certain cancers.

🍅Carotenoids, which include compounds like beta-carotene, lutein, and lycopene. Carotenoids are found in carrots, tomatoes, spinach, and kale. They help promote eye health, support immune function, and protect cells from damage. Lycopene in particular has been linked to a reduced risk of prostate cancer.

🥦 Glucosinolates, commonly found in cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, and kale. These compounds may help detoxify carcinogens, support liver function, and are associated with a reduced risk of certain cancers, particularly colorectal and lung cancer.

🫘 Saponins, found in legumes like beans, peas, lentils, as well as soybeans and quinoa. They have the potential to lower cholesterol levels, boost immune response, and possess anti-cancer and anti-inflammatory properties.

🍓Ellagic acid, found in berries such as raspberries and strawberries, as well as in pomegranates and walnuts. It is a strong antioxidant that may inhibit the growth of cancer cells, protect against DNA damage, and support skin health.

Consuming a wide variety of plant-based foods ensures that you get a diverse range of phytochemicals, each contributing uniquely to overall health, such as this gorgeous head of cabbage 😍

#registereddietitiansofintagram #faynutrition #nutritiontips #wholefoodplantbased #registereddietitianapproved #louisianadietitian #healthyeating #eatyourfiber #eatyourplants

Let’s talk about phytochemicals.

Phyto-what!?

Phytochemicals are naturally occurring compounds found in plants that contribute to their color, flavor, and resistance to disease. Phytochemicals have been shown to offer numerous health benefits and play a role in disease prevention, especially in relation to chronic diseases like cancer, heart disease, and diabetes.

My favorite examples?

🫐Flavonoids. These are found in foods such as berries (including blueberries and strawberries), citrus fruits, apples, onions, tea, and dark chocolate. Flavonoids act as powerful antioxidants, reduce inflammation, support heart health by improving blood vessel function, and may lower the risk of certain cancers.

🍅Carotenoids, which include compounds like beta-carotene, lutein, and lycopene. Carotenoids are found in carrots, tomatoes, spinach, and kale. They help promote eye health, support immune function, and protect cells from damage. Lycopene in particular has been linked to a reduced risk of prostate cancer.

🥦 Glucosinolates, commonly found in cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, and kale. These compounds may help detoxify carcinogens, support liver function, and are associated with a reduced risk of certain cancers, particularly colorectal and lung cancer.

🫘 Saponins, found in legumes like beans, peas, lentils, as well as soybeans and quinoa. They have the potential to lower cholesterol levels, boost immune response, and possess anti-cancer and anti-inflammatory properties.

🍓Ellagic acid, found in berries such as raspberries and strawberries, as well as in pomegranates and walnuts. It is a strong antioxidant that may inhibit the growth of cancer cells, protect against DNA damage, and support skin health.

Consuming a wide variety of plant-based foods ensures that you get a diverse range of phytochemicals, each contributing uniquely to overall health, such as this gorgeous head of cabbage 😍

#registereddietitiansofintagram #faynutrition #nutritiontips #wholefoodplantbased #registereddietitianapproved #louisianadietitian #healthyeating #eatyourfiber #eatyourplants

When it comes to behavior change, knowledge is only about 20% of the problem. Ask anyone about what a healthy diet looks like, and moooooost people will agree that a diet rich in vegetables, fruits, whole grains, beans, nuts, and seeds is beneficial to human health and longevity. So why is there so much confusion out there?

Well, the kinda ick answer is: there’s no money in broccoli. It’s hard to profit off of boring but tried and true nutrition advice. But turn that broccoli into a supplement, WOW! Now it’s exciting. Now it’s easier. It’s a lot easier to take a supplement than to eat a serving of cruciferous vegetables each day. Businesses know this, and they take advantage of it all the time. There’s always a new cleanse, a new supplement, a new product, a new wellness regimen…something that promises the world, but is likely not backed by strong evidence.

And this is why behavior change is so hard. It requires delayed gratification (no four week cleanses, here!), and it requires consistency over the long haul, two things that are not common in today’s culture. As financial guru George Kamel likes to say: if you fall for the trends, you fall for the traps.

Find your why, your reason for desiring change (which has to be bigger than the reason to stay the same). Start small, start sustainable, and work with a Registered Dietitian who isn’t going to sell you another product, but is an expert in all things food and genuinely has your best interest at heart.

Easy sheet pan dinner from What Luce Eats that includes a tried and true classic: broccoli 😍

#registereddietitiansofintagram #faynutrition #nutritiontips #wholefoodplantbased #registereddietitianapproved #louisianadietitian #healthyeating #eatyourfiber #eatyourplants

When it comes to behavior change, knowledge is only about 20% of the problem. Ask anyone about what a healthy diet looks like, and moooooost people will agree that a diet rich in vegetables, fruits, whole grains, beans, nuts, and seeds is beneficial to human health and longevity. So why is there so much confusion out there?

Well, the kinda ick answer is: there’s no money in broccoli. It’s hard to profit off of boring but tried and true nutrition advice. But turn that broccoli into a supplement, WOW! Now it’s exciting. Now it’s easier. It’s a lot easier to take a supplement than to eat a serving of cruciferous vegetables each day. Businesses know this, and they take advantage of it all the time. There’s always a new cleanse, a new supplement, a new product, a new wellness regimen…something that promises the world, but is likely not backed by strong evidence.

And this is why behavior change is so hard. It requires delayed gratification (no four week cleanses, here!), and it requires consistency over the long haul, two things that are not common in today’s culture. As financial guru George Kamel likes to say: if you fall for the trends, you fall for the traps.

Find your why, your reason for desiring change (which has to be bigger than the reason to stay the same). Start small, start sustainable, and work with a Registered Dietitian who isn’t going to sell you another product, but is an expert in all things food and genuinely has your best interest at heart.

Easy sheet pan dinner from What Luce Eats that includes a tried and true classic: broccoli 😍

#registereddietitiansofintagram #faynutrition #nutritiontips #wholefoodplantbased #registereddietitianapproved #louisianadietitian #healthyeating #eatyourfiber #eatyourplants

“Don’t eat beans or grains because they contain antinutrients like lectins!” 🙀 🙀

If I had a dollar for every time I saw a reel that blatantly defies the overwhelming scientific evidence, I’d be a very wealthy lady. So what are lectins?

Lectins are a type of protein found in many plant and animal foods that can bind to carbohydrates. Lectins can interfere with the absorption of nutrients like iron, calcium, zinc, and phosphorus by binding to them and preventing proper uptake in the digestive system. They can also inhibit enzymes like amylase and protease, which are essential for breaking down carbohydrates and proteins. This can potentially lead to digestive discomfort and nutrient deficiencies if consumed in large amounts from raw or improperly prepared foods. They are found in foods like legumes, grains, and certain vegetables, and their effects can often be reduced or eliminated by cooking or processing.

Simply cooking and preparing beans and whole grains properly can reduce or eliminate these levels of antinutritional factors. Studies have consistently demonstrated that cooking or autoclaving presoaked beans results in a complete disappearance of phytohemagglutinin (PHA), a type of lectin. Another study found that cooking presoaked seeds leads to a reduction of 78.7-100% in enzyme inhibitors, including lectins, in various pulses.

Bottom line? Cook your food and enjoy beans and whole grains FREELY AND OFTEN, and don’t let the fear mongering influencers keep you from consuming some of the most studied and validated foods in scientific literature.

Here is a gorgeous tabbouleh salad from @ohsheglows, featuring chickpeas, fully cooked 😆🤦‍♀️

References:
doi:10.1016/j.foodres.2018.02.056.
doi:10.1007/s13197-017-2519-6.

#registereddietitiansofintagram #faynutrition #nutritiontips #wholefoodplantbased #registereddietitianapproved #louisianadietitian #healthyeating #eatyourfiber #eatyourplants #tabbouleh #ohsheglows

“Don’t eat beans or grains because they contain antinutrients like lectins!” 🙀 🙀

If I had a dollar for every time I saw a reel that blatantly defies the overwhelming scientific evidence, I’d be a very wealthy lady. So what are lectins?

Lectins are a type of protein found in many plant and animal foods that can bind to carbohydrates. Lectins can interfere with the absorption of nutrients like iron, calcium, zinc, and phosphorus by binding to them and preventing proper uptake in the digestive system. They can also inhibit enzymes like amylase and protease, which are essential for breaking down carbohydrates and proteins. This can potentially lead to digestive discomfort and nutrient deficiencies if consumed in large amounts from raw or improperly prepared foods. They are found in foods like legumes, grains, and certain vegetables, and their effects can often be reduced or eliminated by cooking or processing.

Simply cooking and preparing beans and whole grains properly can reduce or eliminate these levels of antinutritional factors. Studies have consistently demonstrated that cooking or autoclaving presoaked beans results in a complete disappearance of phytohemagglutinin (PHA), a type of lectin. Another study found that cooking presoaked seeds leads to a reduction of 78.7-100% in enzyme inhibitors, including lectins, in various pulses.

Bottom line? Cook your food and enjoy beans and whole grains FREELY AND OFTEN, and don’t let the fear mongering influencers keep you from consuming some of the most studied and validated foods in scientific literature.

Here is a gorgeous tabbouleh salad from @ohsheglows, featuring chickpeas, fully cooked 😆🤦‍♀️

References:
doi:10.1016/j.foodres.2018.02.056.
doi:10.1007/s13197-017-2519-6.

#registereddietitiansofintagram #faynutrition #nutritiontips #wholefoodplantbased #registereddietitianapproved #louisianadietitian #healthyeating #eatyourfiber #eatyourplants #tabbouleh #ohsheglows

⚠️ CHALLENGE YOUR DISTORTED THOUGHTS ⚠️

Beliefs affect our thoughts, our thoughts affect our feelings, and our feelings affect our behaviors. To begin to do the work on healing our incorrect core beliefs about ourselves, it has to start with our thought life.

Cognitive Behavioral Therapy involves evaluating your thoughts and reframing them if they are faulty, which ultimately affects your behavior. The process begins with your observing your thoughts and questioning whether a thought is reasonable. Is there any scientific evidence to support your thought? Or does it sound unjustifiable, unreasonable, and faulty? Once you have identified an unreasonable or illogical thought, challenge it by replacing it with a logical thought.

Example:
Distorted thought: “I should never eat carbohydrates during the day, even if I crave them.

Questions to ask: Should I really never eat carbohydrates? Aren’t there times of the day when I do, in fact, eat a lot of carbs? How do I feel when I don’t eat any carbs during the day?

Thought reframed based on actual past experiences: “My past experience demonstrates that when I haven’t eaten carbohydrates during the day, I end up having little energy and often binge on carbs at night.

Reflection: “Since I’ve added carbs to my meals throughout the day, I’ve stopped bingeing on cookies and chips at night, and I feel so much better all day”

When we challenge our thoughts and reframe them in reality, it affects our feelings, which affects our behavior. Cheers to reframing! Beautiful carbs from @badmannersfood as a nod to that CBT example. What distorted thoughts can you identify in your life?

#registereddietitiansofintagram #faynutrition #nutritiontips #wholefoodplantbased #registereddietitianapproved #louisianadietitian #intuitiveeating #challengethefoodpolice #healthyeating

⚠️ CHALLENGE YOUR DISTORTED THOUGHTS ⚠️

Beliefs affect our thoughts, our thoughts affect our feelings, and our feelings affect our behaviors. To begin to do the work on healing our incorrect core beliefs about ourselves, it has to start with our thought life.

Cognitive Behavioral Therapy involves evaluating your thoughts and reframing them if they are faulty, which ultimately affects your behavior. The process begins with your observing your thoughts and questioning whether a thought is reasonable. Is there any scientific evidence to support your thought? Or does it sound unjustifiable, unreasonable, and faulty? Once you have identified an unreasonable or illogical thought, challenge it by replacing it with a logical thought.

Example:
Distorted thought: “I should never eat carbohydrates during the day, even if I crave them.

Questions to ask: Should I really never eat carbohydrates? Aren’t there times of the day when I do, in fact, eat a lot of carbs? How do I feel when I don’t eat any carbs during the day?

Thought reframed based on actual past experiences: “My past experience demonstrates that when I haven’t eaten carbohydrates during the day, I end up having little energy and often binge on carbs at night.

Reflection: “Since I’ve added carbs to my meals throughout the day, I’ve stopped bingeing on cookies and chips at night, and I feel so much better all day”

When we challenge our thoughts and reframe them in reality, it affects our feelings, which affects our behavior. Cheers to reframing! Beautiful carbs from @badmannersfood as a nod to that CBT example. What distorted thoughts can you identify in your life?

#registereddietitiansofintagram #faynutrition #nutritiontips #wholefoodplantbased #registereddietitianapproved #louisianadietitian #intuitiveeating #challengethefoodpolice #healthyeating

The secret sauce? The sauce.

Having 4-5 go to sauces on hand can be a game changer for your dinners. For example, this roasted cauliflower and carrot bowl from @dishingouthealth goes from basic to next level because of the amazing golden turmeric sauce 😍. This bowl follows bowl anatomy 101 perfectly: half veggies, a whole grain, and healthy fat and protein from the pepitas, avocado, and tahini. YES PLEASE!

Keep a few staple sauce ingredients on hand and you’ll never have to wonder what you’re having for dinner again.

#registereddietitiansofintagram #faynutrition #nutritiontips #wholefoodplantbased #registereddietitianapproved #louisianadietitian #intuitiveeating #sustainablenutrition #healthyfood #healthyeating

The secret sauce? The sauce.

Having 4-5 go to sauces on hand can be a game changer for your dinners. For example, this roasted cauliflower and carrot bowl from @dishingouthealth goes from basic to next level because of the amazing golden turmeric sauce 😍. This bowl follows bowl anatomy 101 perfectly: half veggies, a whole grain, and healthy fat and protein from the pepitas, avocado, and tahini. YES PLEASE!

Keep a few staple sauce ingredients on hand and you’ll never have to wonder what you’re having for dinner again.

#registereddietitiansofintagram #faynutrition #nutritiontips #wholefoodplantbased #registereddietitianapproved #louisianadietitian #intuitiveeating #sustainablenutrition #healthyfood #healthyeating

What’s your motivation for change in 2025?

Your worth is not contingent on your size. Ever.

#registereddietitiansofintagram #faynutrition #nutritiontips #registereddietitianapproved #louisianadietitian #intuitiveeating #sustainablenutrition

What’s your motivation for change in 2025?

Your worth is not contingent on your size. Ever.

#registereddietitiansofintagram #faynutrition #nutritiontips #registereddietitianapproved #louisianadietitian #intuitiveeating #sustainablenutrition

HAPPY 2025! 🥳🥳🥳

January is the busiest time of year for dietitians. I know you’re chomping at the bit, ready to start making some changes. Remember the three S’s for goal setting:

✨ start small
✨ start sustainable
✨ start specific

It’s tempting to set goals like “I want to lose weight” or “ I want to go to the gym every day before work” or “I want to cut out all sugar”. But let me ask you—are those goals small, sustainable, or specific?

We tend to get stuck in all or nothing thinking. I’d challenge you to think of one baby step you can start today that you can maintain for the long haul. What if you added berries to your breakfasts? What if you went for a walk on your lunch break? What if you chose one vegetable soup to make each week on Sundays? Share with me your baby step goals!

#registereddietitiansofintagram #faynutrition #nutritiontips #wholefoodplantbased #registereddietitianapproved #louisianadietitian #intuitiveeating #sustainablenutrition #illinoisdietitian

HAPPY 2025! 🥳🥳🥳

January is the busiest time of year for dietitians. I know you’re chomping at the bit, ready to start making some changes. Remember the three S’s for goal setting:

✨ start small
✨ start sustainable
✨ start specific

It’s tempting to set goals like “I want to lose weight” or “ I want to go to the gym every day before work” or “I want to cut out all sugar”. But let me ask you—are those goals small, sustainable, or specific?

We tend to get stuck in all or nothing thinking. I’d challenge you to think of one baby step you can start today that you can maintain for the long haul. What if you added berries to your breakfasts? What if you went for a walk on your lunch break? What if you chose one vegetable soup to make each week on Sundays? Share with me your baby step goals!

#registereddietitiansofintagram #faynutrition #nutritiontips #wholefoodplantbased #registereddietitianapproved #louisianadietitian #intuitiveeating #sustainablenutrition #illinoisdietitian

Wanna know if you’re dieting without realizing it? 🤔

Ask yourself: is this something I can sustain for the rest of my life? If the answer is no, you might be engaging in some diet behaviors, such as strictly restricting certain foods or food groups, restricting meals or times of day to eat (“I won’t eat past 6pm”, for example). Calling something a lifestyle change is only so if it’s sustainable for your life…hence the name.

Diet culture is so pervasive in our culture that often we don’t even realize how it’s affected our daily food choices! Can you think of any ways, overt or subtle, that you’re trying to implement a change that isn’t sustainable for the long haul?

For me, a world without pasta is not a world worth living in. We made this incredible eggplant parm (cheese free!) for Thanksgiving this year from the incredible Angela Liddon of Oh She Glows 😍 and garlic Alfredo knots from Bad Manners, as well as a glorious kale ceasar salad from Simple Green Smoothies. NOMS.

#registereddietitiansofintagram #faynutrition #nutritiontips #wholefoodplantbased #registereddietitianapproved #louisianadietitian #intuitiveeating #ohsheglows

Wanna know if you’re dieting without realizing it? 🤔

Ask yourself: is this something I can sustain for the rest of my life? If the answer is no, you might be engaging in some diet behaviors, such as strictly restricting certain foods or food groups, restricting meals or times of day to eat (“I won’t eat past 6pm”, for example). Calling something a lifestyle change is only so if it’s sustainable for your life…hence the name.

Diet culture is so pervasive in our culture that often we don’t even realize how it’s affected our daily food choices! Can you think of any ways, overt or subtle, that you’re trying to implement a change that isn’t sustainable for the long haul?

For me, a world without pasta is not a world worth living in. We made this incredible eggplant parm (cheese free!) for Thanksgiving this year from the incredible Angela Liddon of Oh She Glows 😍 and garlic Alfredo knots from Bad Manners, as well as a glorious kale ceasar salad from Simple Green Smoothies. NOMS.

#registereddietitiansofintagram #faynutrition #nutritiontips #wholefoodplantbased #registereddietitianapproved #louisianadietitian #intuitiveeating #ohsheglows

🙀 PANTRY RECIPE ALERT🙀

One tool I recommend adding to your busy life is choosing 3-5 pantry friendly recipes to always have on hand. Pantry friendly meaning a blend of pantry items, frozen items, and fresh items that last FOR-EV-ER (such as garlic, onion, and lemons). You’d be amazed at the variety of recipes you can create with a box of pasta, a can of beans, and a few staple items.

The key with choosing your recipes is to have them handy and accessible. Remember how Grandma always had her banana bread recipe taped to the inside of her kitchen cabinet? That’s what I mean! Tape your recipes up in your kitchen, have them bookmarked in your phone, compile a little recipe booklet that sits on your microwave, whatever works best for you! But choose them very intentionally, and then commit to always having those ingredients on hand. Now, if you’re ever caught in a lurch and you haven’t had time to grocery shop, you can still nourish yourself with a quick, easy meal prepared at home.

My favorite? This incredible chickpea Alfredo by Isa. It’s so decadent and creamy, and literally takes 20 minutes to throw together, but tastes like it took much longer, it’s that good! ✨

What are your go to pantry recipes?

#registereddietitiansofintagram #faynutrition #pantryrecipeideas #nutritiontips #wholefoodplantbased #registereddietitianapproved #chickpeaalfredo #icancookvegancookbook #louisianadietitian

🙀 PANTRY RECIPE ALERT🙀

One tool I recommend adding to your busy life is choosing 3-5 pantry friendly recipes to always have on hand. Pantry friendly meaning a blend of pantry items, frozen items, and fresh items that last FOR-EV-ER (such as garlic, onion, and lemons). You’d be amazed at the variety of recipes you can create with a box of pasta, a can of beans, and a few staple items.

The key with choosing your recipes is to have them handy and accessible. Remember how Grandma always had her banana bread recipe taped to the inside of her kitchen cabinet? That’s what I mean! Tape your recipes up in your kitchen, have them bookmarked in your phone, compile a little recipe booklet that sits on your microwave, whatever works best for you! But choose them very intentionally, and then commit to always having those ingredients on hand. Now, if you’re ever caught in a lurch and you haven’t had time to grocery shop, you can still nourish yourself with a quick, easy meal prepared at home.

My favorite? This incredible chickpea Alfredo by Isa. It’s so decadent and creamy, and literally takes 20 minutes to throw together, but tastes like it took much longer, it’s that good! ✨

What are your go to pantry recipes?

#registereddietitiansofintagram #faynutrition #pantryrecipeideas #nutritiontips #wholefoodplantbased #registereddietitianapproved #chickpeaalfredo #icancookvegancookbook #louisianadietitian

⚠️ WEIGHT LOSS HACK! ⚠️

The quickest, most sustainable way to lose weight quick is to lose weight slow. You heard me right. Fad diets and restrictive eating can be detrimental to your metabolism and to your overall health, especially with chronic weight cycling—that is, weight going up and down and up and down with each diet you attempt. Ditch the dieting, reject diet culture, and instead, focus on nourishing your body properly, with sufficient calories, and focus on increasing your fiber!

The “hack” is this: if you were to simply focus on getting your four servings of fruit and five servings of vegetables each day and NOTHING ELSE, you would be getting the nutrients your body needs, which will ultimately result in a body weight that is natural to your beautiful individual self. I find it humorous that everyone is trying to find a quick fix or a “hack”, while simultaneously not consuming the minimum recommended intake for fruits, vegetables, whole grains, beans, nuts, and seeds. Focus on that first, and let the metaphorical chips fall where they may. Your body will thank you for it!

Goodbye summer quinoa salad from @simplegreensmoothies 🥬 packed with LOADS of fiber!

#registereddietitiansofintagram #faynutrition #fatlossadvice #nutritiontips #wholefoodplantbased #eatyourveggies #registereddietitianapproved #vegetablerecommendations #louisianadietitian #illinoisdietitian

⚠️ WEIGHT LOSS HACK! ⚠️

The quickest, most sustainable way to lose weight quick is to lose weight slow. You heard me right. Fad diets and restrictive eating can be detrimental to your metabolism and to your overall health, especially with chronic weight cycling—that is, weight going up and down and up and down with each diet you attempt. Ditch the dieting, reject diet culture, and instead, focus on nourishing your body properly, with sufficient calories, and focus on increasing your fiber!

The “hack” is this: if you were to simply focus on getting your four servings of fruit and five servings of vegetables each day and NOTHING ELSE, you would be getting the nutrients your body needs, which will ultimately result in a body weight that is natural to your beautiful individual self. I find it humorous that everyone is trying to find a quick fix or a “hack”, while simultaneously not consuming the minimum recommended intake for fruits, vegetables, whole grains, beans, nuts, and seeds. Focus on that first, and let the metaphorical chips fall where they may. Your body will thank you for it!

Goodbye summer quinoa salad from @simplegreensmoothies 🥬 packed with LOADS of fiber!

#registereddietitiansofintagram #faynutrition #fatlossadvice #nutritiontips #wholefoodplantbased #eatyourveggies #registereddietitianapproved #vegetablerecommendations #louisianadietitian #illinoisdietitian

PUMPKIN SEASON 🎃

Pumpkin season is upon us! But did you know pumpkin has some amazing health benefits? Here’s a few! One cup of pumpkin contains:

✨ 245% RDI of Vitamin A
✨ 19% RDI for Vitamin C
✨ 16% RDI for potassium
✨ 11% RDI for copper
✨ 3g fiber

It’s also a decent source of manganese, riboflavin, vitamin E, and iron! The beta carotene found in pumpkin (and other beloved orange foods) works as an antioxidant, meaning it neutralizes free radicals in the body! Think of free radicals as the factory “exhaust” your body produces. This is why a plant rich diet is so beneficial!

My favorite way to enjoy pumpkin is in chillis and cookies, like these beautiful, almost cake like pumpkin spice cookies from Oh She Glows. Not a bad way to get some vitamin A!

#registereddietitian #wfpblifestyle #louisianadietitian #wholefoodplantbased #eatyourvegetables #pumpkinseason #pumpkinspicecookies #ohsheglows #ohsheglowseveryday

PUMPKIN SEASON 🎃

Pumpkin season is upon us! But did you know pumpkin has some amazing health benefits? Here’s a few! One cup of pumpkin contains:

✨ 245% RDI of Vitamin A
✨ 19% RDI for Vitamin C
✨ 16% RDI for potassium
✨ 11% RDI for copper
✨ 3g fiber

It’s also a decent source of manganese, riboflavin, vitamin E, and iron! The beta carotene found in pumpkin (and other beloved orange foods) works as an antioxidant, meaning it neutralizes free radicals in the body! Think of free radicals as the factory “exhaust” your body produces. This is why a plant rich diet is so beneficial!

My favorite way to enjoy pumpkin is in chillis and cookies, like these beautiful, almost cake like pumpkin spice cookies from Oh She Glows. Not a bad way to get some vitamin A!

#registereddietitian #wfpblifestyle #louisianadietitian #wholefoodplantbased #eatyourvegetables #pumpkinseason #pumpkinspicecookies #ohsheglows #ohsheglowseveryday

Last week I celebrated 32 years of life and it was my fifth birthday sober. This is a nutrition account, not a sobriety account, but for me, the two are so closely intertwined, it would be a dishonest to not include it. In high school and college, it was food. In my 20s, it was alcohol. If we do not address the root cause of our coping mechanisms, they will continue to manifest in different forms. I am so grateful for a life free of alcohol and free from my past poor relationship with food. And this year, I got to enjoy a glorious homemade cheesecake from @chefchloe’s book with my little family with a clear head and a full heart (and stomach). Cheers to healing 👏 #soberliving #gentlenutrition #intuitiveeating

Last week I celebrated 32 years of life and it was my fifth birthday sober. This is a nutrition account, not a sobriety account, but for me, the two are so closely intertwined, it would be a dishonest to not include it. In high school and college, it was food. In my 20s, it was alcohol. If we do not address the root cause of our coping mechanisms, they will continue to manifest in different forms. I am so grateful for a life free of alcohol and free from my past poor relationship with food. And this year, I got to enjoy a glorious homemade cheesecake from @chefchloe’s book with my little family with a clear head and a full heart (and stomach). Cheers to healing 👏 #soberliving #gentlenutrition #intuitiveeating

Let’s talk about whole grains. 🌾

What makes a whole grain, well, whole? Grains have three parts: the outer bran, the endosperm, and the germ. Whole grains have all these components intact. Refined grains have had the bran and the germ removed, leaving just the endosperm. Most of the fiber, vitamins, and minerals are lost when you remove these components. When white flour was initially introduced, people were getting Beri Beri and Pellagra, which are severe B vitamin deficiencies (B1 and B3, respectively). White flour now has to be FORTIFIED with these vitamins because they’re lost with the bran and germ!

So let’s keep our whole grains whole. And, it turns out, our gut enjoys them a LOT more when they’re also intact and not ground up into a flour.

And there are so many fun options:
✨ amaranth
✨ barley
✨ buckwheat
✨ bulgur
✨ corn (yes corn is a grain!)
✨ farro
✨ millet
✨ oats
✨ quinoa
✨ rice
✨ rye
✨ sorghum
✨ spelt
✨ teff

To ensure best nutrient absorption, it’s best to soak grains before cooking, and to cook alllllll the way through.

Last little fun fact: whole grains are very high in protein, too! A cup of barley has 23g of protein 💪 so get your grains on, people!

Beautiful wheat berry salad by @testkitchen 😍

#registereddietitian #wfpblifestyle #louisianadietitian #wholefoodplantbased #eatyourvegetables #grainsalads #wholegrains #grainbowls #seasonalsalads #testkitchen

Let’s talk about whole grains. 🌾

What makes a whole grain, well, whole? Grains have three parts: the outer bran, the endosperm, and the germ. Whole grains have all these components intact. Refined grains have had the bran and the germ removed, leaving just the endosperm. Most of the fiber, vitamins, and minerals are lost when you remove these components. When white flour was initially introduced, people were getting Beri Beri and Pellagra, which are severe B vitamin deficiencies (B1 and B3, respectively). White flour now has to be FORTIFIED with these vitamins because they’re lost with the bran and germ!

So let’s keep our whole grains whole. And, it turns out, our gut enjoys them a LOT more when they’re also intact and not ground up into a flour.

And there are so many fun options:
✨ amaranth
✨ barley
✨ buckwheat
✨ bulgur
✨ corn (yes corn is a grain!)
✨ farro
✨ millet
✨ oats
✨ quinoa
✨ rice
✨ rye
✨ sorghum
✨ spelt
✨ teff

To ensure best nutrient absorption, it’s best to soak grains before cooking, and to cook alllllll the way through.

Last little fun fact: whole grains are very high in protein, too! A cup of barley has 23g of protein 💪 so get your grains on, people!

Beautiful wheat berry salad by @testkitchen 😍

#registereddietitian #wfpblifestyle #louisianadietitian #wholefoodplantbased #eatyourvegetables #grainsalads #wholegrains #grainbowls #seasonalsalads #testkitchen

It might be time to have an uncomfortable conversation…

I hear many people say that they “eat well”, “eat a balanced diet”, or “eat mostly ‘clean’” (whatever that means?). First of all, this is very subjective, and means very different things to different people. One person may think eating one vegetable with dinner is their version of eating clean, while the next just counts not getting takeout as a win. Secondly, the data is not supporting this notion of what many of us are considering a balanced diet. When 97% of the American population are not meeting minimum recommendations for daily vegetable, fruit, whole grain, legume, and fiber intake, can we really call that balanced? Is moderation actually moderation?

I hear a lot of people say “I’ve tried everything, I eat well, but I’m still not seeing the results I want”. I would encourage you to explore that a bit more, this notion of eating well. Are you eating 2-4 servings of fruit a day? 3-5 servings of veggies (a serving is about a cup) a day? Are you eating beans or lentils each day? Do you eat whole, intact grains, such as brown rice, oats, quinoa, millet, or buckwheat (3 servings/day). Well…the stats say that no, no we aren’t. 97% of us aren’t. Ooph.

Start with the basics first, aim to hit those daily recommendations (which are just the minimum, keep in mind!), and *then* we can begin to discuss what a balanced diet looks like (and yes, it can include animal products, it can include some sugar…some refined foods…pleasure, culture, and tradition are part of balanced diets too).

Beautiful peanut soba noodle salad from @testkitchen 😍

#registereddietitian #wfpblifestyle #louisianadietitian #wholefoodplantbased #eatyourvegetables #balancedeating #plantforwardrecipes

It might be time to have an uncomfortable conversation…

I hear many people say that they “eat well”, “eat a balanced diet”, or “eat mostly ‘clean’” (whatever that means?). First of all, this is very subjective, and means very different things to different people. One person may think eating one vegetable with dinner is their version of eating clean, while the next just counts not getting takeout as a win. Secondly, the data is not supporting this notion of what many of us are considering a balanced diet. When 97% of the American population are not meeting minimum recommendations for daily vegetable, fruit, whole grain, legume, and fiber intake, can we really call that balanced? Is moderation actually moderation?

I hear a lot of people say “I’ve tried everything, I eat well, but I’m still not seeing the results I want”. I would encourage you to explore that a bit more, this notion of eating well. Are you eating 2-4 servings of fruit a day? 3-5 servings of veggies (a serving is about a cup) a day? Are you eating beans or lentils each day? Do you eat whole, intact grains, such as brown rice, oats, quinoa, millet, or buckwheat (3 servings/day). Well…the stats say that no, no we aren’t. 97% of us aren’t. Ooph.

Start with the basics first, aim to hit those daily recommendations (which are just the minimum, keep in mind!), and *then* we can begin to discuss what a balanced diet looks like (and yes, it can include animal products, it can include some sugar…some refined foods…pleasure, culture, and tradition are part of balanced diets too).

Beautiful peanut soba noodle salad from @testkitchen 😍

#registereddietitian #wfpblifestyle #louisianadietitian #wholefoodplantbased #eatyourvegetables #balancedeating #plantforwardrecipes

Let’s talk about iron and iron absorption.

Iron is a tricky mineral, it’s kind of the “Goldilocks” of minerals—we don’t want too much or too little, but juuuuuust the right amount. RDA for iron varies depending on sex and age, but ranges from 8mg - 30mg/day. If you’re struggling with iron anemia, here are some things you can try before looking to supplements:

✨ add vitamin C to your meals to boost iron absorption. This can be as simple as a drizzle of lemon or lime juice over your plate!
✨ cook in a cast iron pan
✨ combine your heme and non-heme iron sources: if you’re having meat, try to add some beans or lentils to your dish too!
✨ avoid combining high calcium foods with high iron foods—they compete with one another! High calcium foods include dairy products, dark leafy greens, broccoli, tofu, and some nuts and seeds.
✨avoid coffee and tea close to meals—the tannins from the tea and polyphenols from the coffee block iron absorption. Put about two hours between your coffee and meals when you can
✨ fully soak and cook your whole grains. Phytates and oxalates can prevent the absorption of iron, but this can be easily remedied by soaking your whole grains and dry beans before cooking, and ensuring that those foods are cooked through all the way!

Sometimes supplementing with iron is needed, but not for everyone! Try these dietary tweaks first, and see how your labs change.

Pictured is a lovely squash and bean sauté over quinoa from @forksoverknives, as my way of saying my final goodbye to summer! Some great iron in this meal!

#registereddietitian #wfpblifestyle #louisianadietitian #wholefoodplantbased #eatyourvegetables #ironabsorption #digestivehealth #summerproduce

Let’s talk about iron and iron absorption.

Iron is a tricky mineral, it’s kind of the “Goldilocks” of minerals—we don’t want too much or too little, but juuuuuust the right amount. RDA for iron varies depending on sex and age, but ranges from 8mg - 30mg/day. If you’re struggling with iron anemia, here are some things you can try before looking to supplements:

✨ add vitamin C to your meals to boost iron absorption. This can be as simple as a drizzle of lemon or lime juice over your plate!
✨ cook in a cast iron pan
✨ combine your heme and non-heme iron sources: if you’re having meat, try to add some beans or lentils to your dish too!
✨ avoid combining high calcium foods with high iron foods—they compete with one another! High calcium foods include dairy products, dark leafy greens, broccoli, tofu, and some nuts and seeds.
✨avoid coffee and tea close to meals—the tannins from the tea and polyphenols from the coffee block iron absorption. Put about two hours between your coffee and meals when you can
✨ fully soak and cook your whole grains. Phytates and oxalates can prevent the absorption of iron, but this can be easily remedied by soaking your whole grains and dry beans before cooking, and ensuring that those foods are cooked through all the way!

Sometimes supplementing with iron is needed, but not for everyone! Try these dietary tweaks first, and see how your labs change.

Pictured is a lovely squash and bean sauté over quinoa from @forksoverknives, as my way of saying my final goodbye to summer! Some great iron in this meal!

#registereddietitian #wfpblifestyle #louisianadietitian #wholefoodplantbased #eatyourvegetables #ironabsorption #digestivehealth #summerproduce

Did you know that when we feed the good bacteria in our gut, they feed us back? 😮

One of my favorite foods that is wayyyy under consumed in the US is beans. Why? Because when we eat a food like beans, our gut bacteria can munch on those beans for a while, producing byproducts like short chain fatty acids, or SCFAs. These SCFAs are the mechanisms for fighting off inflammation, healing our gut lining, improving insulin sensitivity, warding off cancer growth, and maintaining a healthy weight. And the that’s how the “feed you back” concept works—the beans you eat today affect the meals you eat tomorrow because of these byproducts your gut is producing. Can you say WOW? 🫘

My favorite way to eat beans? Curries. Curries ALL DAY. Literally, we meal plan 1-2 curry dishes every week, and we always try to incorporate beans into our curries, such as this gorgeous panang curry from Chef Chloe and her book, Chloe Flavor. The perfect blend of sweet and spicy, this is my go to dish for meal trains, and will convert any nonbeliever who claims they don’t enjoy beans (or curry, but you wouldn’t want to be friends with those people anyways).

#registereddietitian #wfpblifestyle #louisianadietitian #faynutrition #wholefoodplantbased #eatyourvegetables #guthealth #digestivehealth #plantbasedcurry #panangcurry

Did you know that when we feed the good bacteria in our gut, they feed us back? 😮

One of my favorite foods that is wayyyy under consumed in the US is beans. Why? Because when we eat a food like beans, our gut bacteria can munch on those beans for a while, producing byproducts like short chain fatty acids, or SCFAs. These SCFAs are the mechanisms for fighting off inflammation, healing our gut lining, improving insulin sensitivity, warding off cancer growth, and maintaining a healthy weight. And the that’s how the “feed you back” concept works—the beans you eat today affect the meals you eat tomorrow because of these byproducts your gut is producing. Can you say WOW? 🫘

My favorite way to eat beans? Curries. Curries ALL DAY. Literally, we meal plan 1-2 curry dishes every week, and we always try to incorporate beans into our curries, such as this gorgeous panang curry from Chef Chloe and her book, Chloe Flavor. The perfect blend of sweet and spicy, this is my go to dish for meal trains, and will convert any nonbeliever who claims they don’t enjoy beans (or curry, but you wouldn’t want to be friends with those people anyways).

#registereddietitian #wfpblifestyle #louisianadietitian #faynutrition #wholefoodplantbased #eatyourvegetables #guthealth #digestivehealth #plantbasedcurry #panangcurry

This is food freedom.

I do not count calories. I do not count macros. Ever. I do not food log. Why? Because when you eat a varied, balanced, predominately whole food plant based diet, you get all the energy, protein, fat, and carbs you need. So I don’t fret when I enjoy bread with my soup. I LOVE bread. And when 90% of my diet is whole foods, the 10% of other foods I enjoy just doesn’t matter when taken in the context of an overall dietary pattern. Plus, I know that a beautiful bowl of soup is not always enough to satiate, so I’m gonna listen to my body and eat a little more when I’m hungry. And you should too! I would challenge you to examine foods that give you a sense guilt or shame. Food is meant to be ENJOYED, what a gift food (especially bread) is! 🥖

#registereddietitian #wfpblifestyle #louisianadietitian #faynutrition #wholefoodplantbased #eatyourvegetables #plantbasedsoups #gentlenutrition

This is food freedom.

I do not count calories. I do not count macros. Ever. I do not food log. Why? Because when you eat a varied, balanced, predominately whole food plant based diet, you get all the energy, protein, fat, and carbs you need. So I don’t fret when I enjoy bread with my soup. I LOVE bread. And when 90% of my diet is whole foods, the 10% of other foods I enjoy just doesn’t matter when taken in the context of an overall dietary pattern. Plus, I know that a beautiful bowl of soup is not always enough to satiate, so I’m gonna listen to my body and eat a little more when I’m hungry. And you should too! I would challenge you to examine foods that give you a sense guilt or shame. Food is meant to be ENJOYED, what a gift food (especially bread) is! 🥖

#registereddietitian #wfpblifestyle #louisianadietitian #faynutrition #wholefoodplantbased #eatyourvegetables #plantbasedsoups #gentlenutrition

Quick! I’m shifting into soup mode!

One of the easiest ways to pack lots of veggies into your day is by making a big pot of soup for the week. Added bonus: any water soluble vitamins that leech out during the cooking process are preserved in the broth! No wonder we crave a nice hot soup when we are sick.

I always double my soup recipes. If it’s good, I eat it all week long. If it’s meh, hey, I can freeze it for another day when I’m in a pinch and out of food. I have loved this soup from Love and Lemons, it’s a creamy tahini chickpea soup with spinach, and it’s perfect for shifting into soup mode this fall.

#registereddietitian #wfpblifestyle #louisianadietitian #faynutrition #wholefoodplantbased #veggieforward #eatyourvegetables #plantbasedsoups #feelgoodfoodcookbook

Quick! I’m shifting into soup mode!

One of the easiest ways to pack lots of veggies into your day is by making a big pot of soup for the week. Added bonus: any water soluble vitamins that leech out during the cooking process are preserved in the broth! No wonder we crave a nice hot soup when we are sick.

I always double my soup recipes. If it’s good, I eat it all week long. If it’s meh, hey, I can freeze it for another day when I’m in a pinch and out of food. I have loved this soup from Love and Lemons, it’s a creamy tahini chickpea soup with spinach, and it’s perfect for shifting into soup mode this fall.

#registereddietitian #wfpblifestyle #louisianadietitian #faynutrition #wholefoodplantbased #veggieforward #eatyourvegetables #plantbasedsoups #feelgoodfoodcookbook

Ready to talk about protein? Again? 😆

I have a lot of clients who tell me when they go to their doctor for weight loss, or for diabetes, or PCOS, their doctor simply says “eat more protein”. Not only is this advice vague, it’s not helpful! How much protein? What kind? Remember that a typical doctor only receives about eight hours of nutrition education while in medical school 🙀—that’s it! I think where their advice is coming from is trying to steer you away from REFINED carbs to more protein rich sources. Which isn’t bad, but what ends up happening is people go out and buy all the protein powder, and add even more chicken, eggs, and other meats into their diet. Now they’re getting more protein than they need (maintenance protein requirements are only about .8g/kg!), and tons of saturated fat, and little fiber. Doctors also fail to mention that foods like beans, lentils, nuts and seeds are also protein rich foods, and also contain lots of fiber. You know one of the many benefits of fiber? KEEPS YOU FULL LONGER (among one of its near infinite talents). When 97% of the country isn’t meeting their minimum fiber recommendations, I think we are asking the wrong question. It’s not “how much protein are you getting?”, it’s “how much fiber?”. Shoot for 40g/day of fiber by eating a wide variety of vegetables, fruits, whole grains, beans, nuts, and seeds. Your body will thank you for it! (Sidebar: if you have very little fiber in your diet now, start slow and work your way up! It takes a hot minute for your body and microbiome to get used to being fed again!)

Pictured here is a gorgeous “beans and greens” recipe from @testkitchen 😍—half your plate should be veggies, quarter whole grains (in this case, barley), and a quarter protein.

#registereddietitian #wfpblifestyle #louisianadietitian #faynutrition #wholefoodplantbased #registereddietitiannutritionist #beansandgreens #wholefoodplantbased

Ready to talk about protein? Again? 😆

I have a lot of clients who tell me when they go to their doctor for weight loss, or for diabetes, or PCOS, their doctor simply says “eat more protein”. Not only is this advice vague, it’s not helpful! How much protein? What kind? Remember that a typical doctor only receives about eight hours of nutrition education while in medical school 🙀—that’s it! I think where their advice is coming from is trying to steer you away from REFINED carbs to more protein rich sources. Which isn’t bad, but what ends up happening is people go out and buy all the protein powder, and add even more chicken, eggs, and other meats into their diet. Now they’re getting more protein than they need (maintenance protein requirements are only about .8g/kg!), and tons of saturated fat, and little fiber. Doctors also fail to mention that foods like beans, lentils, nuts and seeds are also protein rich foods, and also contain lots of fiber. You know one of the many benefits of fiber? KEEPS YOU FULL LONGER (among one of its near infinite talents). When 97% of the country isn’t meeting their minimum fiber recommendations, I think we are asking the wrong question. It’s not “how much protein are you getting?”, it’s “how much fiber?”. Shoot for 40g/day of fiber by eating a wide variety of vegetables, fruits, whole grains, beans, nuts, and seeds. Your body will thank you for it! (Sidebar: if you have very little fiber in your diet now, start slow and work your way up! It takes a hot minute for your body and microbiome to get used to being fed again!)

Pictured here is a gorgeous “beans and greens” recipe from @testkitchen 😍—half your plate should be veggies, quarter whole grains (in this case, barley), and a quarter protein.

#registereddietitian #wfpblifestyle #louisianadietitian #faynutrition #wholefoodplantbased #registereddietitiannutritionist #beansandgreens #wholefoodplantbased

When transitioning to more whole foods, a lot of people say they miss their comfort classics. What they don’t realize is that you don’t have to give up comfort foods! One of my go to meals is nachos (and tacos, and enchiladas…), and this nacho cheese by @ohsheglows is so, so good. It’s rich, creamy, with that perfect cheesy tang.

If you’re not enjoying your food, then you’re doing it wrong. Food can be delicious AND nourishing. You do not have to compromise on flavor or enjoyment to be healthier. Cheers to that! Or shall I say, cheese to that! 😆

#faynutrition #louisianadietitian #plantbasedliving #wfpblifestyle #wfpb #plantbasedcheese #ohsheglowseveryday

When transitioning to more whole foods, a lot of people say they miss their comfort classics. What they don’t realize is that you don’t have to give up comfort foods! One of my go to meals is nachos (and tacos, and enchiladas…), and this nacho cheese by @ohsheglows is so, so good. It’s rich, creamy, with that perfect cheesy tang.

If you’re not enjoying your food, then you’re doing it wrong. Food can be delicious AND nourishing. You do not have to compromise on flavor or enjoyment to be healthier. Cheers to that! Or shall I say, cheese to that! 😆

#faynutrition #louisianadietitian #plantbasedliving #wfpblifestyle #wfpb #plantbasedcheese #ohsheglowseveryday

“Hey Mayci, why have you been making so many smoothies lately?”

Truthfully, life is so crazy right now, that the only way I’ve been getting the recommended daily servings of fruits (2-4 daily) and veggies (3-5 daily) is to blend it all up. An added plus, my toddler loves them, and it’s a great after nap tradition. He gets really into it, and exposing him to more fruits and vegetables and involving him in the process has been a game changer!

Moral of the story is, if you can’t eat your veggies, drink ‘em! Smoothies offer a convenient way to boost both the quantity and quality of fruit and vegetable intake by reducing food particle size to help maximize nutrient absorption. It’s important, however, to use whole fruits and veggies rather than just their juice. Why? Because, when we juice, we lose the fiber and all the phytonutrients bound to it. And since liquid calories can be consumed so fast, they have the ability to undermine our body’s capacity to regulate food intake, so sip smoothies slowly rather than gulping them down so our brain and body can be in sync as to how full we are!

Here’s a smoothie so simple and delicious, even your kale hating friends will become a believer:

Kale Hater Green Smoothie

🌱 1 cup packed kale
🌱 1 frozen banana
🌱 1 large orange
🌱 1/2 lime
🌱 1 cup water
🌱 ice cubes (optional)

Cheers!
#simplegreensmoothies #eatmoreplants #registereddietitiannutritionist #louisianadietitian #kalesmoothie #wholefoodplantbased

“Hey Mayci, why have you been making so many smoothies lately?”

Truthfully, life is so crazy right now, that the only way I’ve been getting the recommended daily servings of fruits (2-4 daily) and veggies (3-5 daily) is to blend it all up. An added plus, my toddler loves them, and it’s a great after nap tradition. He gets really into it, and exposing him to more fruits and vegetables and involving him in the process has been a game changer!

Moral of the story is, if you can’t eat your veggies, drink ‘em! Smoothies offer a convenient way to boost both the quantity and quality of fruit and vegetable intake by reducing food particle size to help maximize nutrient absorption. It’s important, however, to use whole fruits and veggies rather than just their juice. Why? Because, when we juice, we lose the fiber and all the phytonutrients bound to it. And since liquid calories can be consumed so fast, they have the ability to undermine our body’s capacity to regulate food intake, so sip smoothies slowly rather than gulping them down so our brain and body can be in sync as to how full we are!

Here’s a smoothie so simple and delicious, even your kale hating friends will become a believer:

Kale Hater Green Smoothie

🌱 1 cup packed kale
🌱 1 frozen banana
🌱 1 large orange
🌱 1/2 lime
🌱 1 cup water
🌱 ice cubes (optional)

Cheers!
#simplegreensmoothies #eatmoreplants #registereddietitiannutritionist #louisianadietitian #kalesmoothie #wholefoodplantbased

Tips for eating on vacation:

Enjoy it. Savor it. Don’t stress about if it’s different than how you eat at home. Pay attention to what your body is trying to tell you.

And most of all, you never, EVER need to “earn” your food by not eating or exercising.

Yesterday I ate a vegan hot dog and a milkshake, followed by this glorious Pakistani meal. And it was all amazing. Today my body is craving something more fresh and less fried, so I’ll be getting a hardy salad, likely followed by some Thai curry. I don’t need to feel guilty because at home I know I will get back into my routine again. It’s temporary. So enjoy! If you find it difficult to relax and enjoy your food on vacations, it might be time to dig into that a bit more with a counselor and/or a dietitian!

#plantbasedliving #faynutrition #louisianadietitian #illinoisdietitian #onlinedietitian #intuitiveeating #gentlenutrition #nutritionbyaddition #HAES #chitchaatracine #vegancurry

Tips for eating on vacation:

Enjoy it. Savor it. Don’t stress about if it’s different than how you eat at home. Pay attention to what your body is trying to tell you.

And most of all, you never, EVER need to “earn” your food by not eating or exercising.

Yesterday I ate a vegan hot dog and a milkshake, followed by this glorious Pakistani meal. And it was all amazing. Today my body is craving something more fresh and less fried, so I’ll be getting a hardy salad, likely followed by some Thai curry. I don’t need to feel guilty because at home I know I will get back into my routine again. It’s temporary. So enjoy! If you find it difficult to relax and enjoy your food on vacations, it might be time to dig into that a bit more with a counselor and/or a dietitian!

#plantbasedliving #faynutrition #louisianadietitian #illinoisdietitian #onlinedietitian #intuitiveeating #gentlenutrition #nutritionbyaddition #HAES #chitchaatracine #vegancurry

Please stop making fruit a bad guy and putting it in the same category as refined carbohydrates. There is a big difference between a donut—white flour, white sugar, and butter—and a mango. Both carbs, yes. But one has been completely stripped of all fiber and phytonutrients, and the other is in its whole, complete, natural form. If you’re a prediabetic or type 2 diabetic (and even a type 1 diabetic, please see @masteringdiabetes for more info on insulin sensitivity!), you do not need to be afraid of fruit. In fact, adding MORE fruits and veggies to your diet can help mitigate and even reverse your condition. Remember that the whole is always better than the sum of its parts. Check out this beautiful watermelon fruit board by @well_vegan, with a strawberry cashew dip! 😍

#registereddietitian #wfpblifestyle #louisianadietitian #faynutrition #wholefoodplantbased #registereddietitiannutritionist #masteringdiabetes #wholecarbsrevolution #healthylivingtips #diabetesmyths #veganboards #veganentertaining

Please stop making fruit a bad guy and putting it in the same category as refined carbohydrates. There is a big difference between a donut—white flour, white sugar, and butter—and a mango. Both carbs, yes. But one has been completely stripped of all fiber and phytonutrients, and the other is in its whole, complete, natural form. If you’re a prediabetic or type 2 diabetic (and even a type 1 diabetic, please see @masteringdiabetes for more info on insulin sensitivity!), you do not need to be afraid of fruit. In fact, adding MORE fruits and veggies to your diet can help mitigate and even reverse your condition. Remember that the whole is always better than the sum of its parts. Check out this beautiful watermelon fruit board by @well_vegan, with a strawberry cashew dip! 😍

#registereddietitian #wfpblifestyle #louisianadietitian #faynutrition #wholefoodplantbased #registereddietitiannutritionist #masteringdiabetes #wholecarbsrevolution #healthylivingtips #diabetesmyths #veganboards #veganentertaining

Let’s talk about cauliflower.

Poor guy. Cauliflower was way over hyped and then got a bad rap during the low carb and gluten free movements 🫠. I don’t love cauliflower for those reasons, but I love it for these:

✨ it’s particularly good at boosting our gut defenses, protecting us against IBD (such as ulcerative colitis) and leaky gut
✨ it’s got a high bile binding score, which means it’s really good at lowering cholesterol
✨ like other cruciferous veggies, cauliflower contains the enzyme sulforaphane, which increases your liver’s other detoxifying enzymes 😍
✨ it can help with gout, probably because of its high folic acid, vitamin C, and fiber content

To activate the sulforaphane, use the “chop and hold” method: cut your cauliflower for a recipe, then give it about 40 minutes before cooking (it’ll be heat stable by then).

My favorite way to enjoy cauliflower? Curries! Like this gorgeous aloo gobi from @veganricha. How can you incorporate this humble veggie into your diet?

#registereddietitian #wfpblifestyle #louisianadietitian #faynutrition #wholefoodplantbased #registereddietitiannutritionist #plantbasedcurry #vegancurry #cruciferousvegetables

Let’s talk about cauliflower.

Poor guy. Cauliflower was way over hyped and then got a bad rap during the low carb and gluten free movements 🫠. I don’t love cauliflower for those reasons, but I love it for these:

✨ it’s particularly good at boosting our gut defenses, protecting us against IBD (such as ulcerative colitis) and leaky gut
✨ it’s got a high bile binding score, which means it’s really good at lowering cholesterol
✨ like other cruciferous veggies, cauliflower contains the enzyme sulforaphane, which increases your liver’s other detoxifying enzymes 😍
✨ it can help with gout, probably because of its high folic acid, vitamin C, and fiber content

To activate the sulforaphane, use the “chop and hold” method: cut your cauliflower for a recipe, then give it about 40 minutes before cooking (it’ll be heat stable by then).

My favorite way to enjoy cauliflower? Curries! Like this gorgeous aloo gobi from @veganricha. How can you incorporate this humble veggie into your diet?

#registereddietitian #wfpblifestyle #louisianadietitian #faynutrition #wholefoodplantbased #registereddietitiannutritionist #plantbasedcurry #vegancurry #cruciferousvegetables

I’m open for business! 🥳

I’m so excited to announce the launch of my private practice, Peas and Carrots! I was hesitant for a lonnnnng time to go into business for myself, but I kept seeing so many people looking for answers and hope with their health. Apparently I have a hard time sitting on the sidelines when there’s people I can help! 🙈

As a Registered Dietitian, I specialize in whole food, plant-based nutrition and am passionate about helping clients achieve their health goals through the power of plants. Ie, eating real food and learning to trust your body again. I have an extra soft spot for Type Two Diabetes education and Heart Disease Nutrition Therapy, as these conditions can often be prevented, mitigated, and even reversed with evidence based lifestyle changes. And that’s where I come in. Let’s get started! 💪

#fay #nutrition #nutritiontherapy #healthylifestyle #registereddietitian #wfpb #wfpblifestyle #louisianadietitian

I’m open for business! 🥳

I’m so excited to announce the launch of my private practice, Peas and Carrots! I was hesitant for a lonnnnng time to go into business for myself, but I kept seeing so many people looking for answers and hope with their health. Apparently I have a hard time sitting on the sidelines when there’s people I can help! 🙈

As a Registered Dietitian, I specialize in whole food, plant-based nutrition and am passionate about helping clients achieve their health goals through the power of plants. Ie, eating real food and learning to trust your body again. I have an extra soft spot for Type Two Diabetes education and Heart Disease Nutrition Therapy, as these conditions can often be prevented, mitigated, and even reversed with evidence based lifestyle changes. And that’s where I come in. Let’s get started! 💪

#fay #nutrition #nutritiontherapy #healthylifestyle #registereddietitian #wfpb #wfpblifestyle #louisianadietitian

Plant diversity is crucial for a rich, healthy microbiome. Those who eat 30 *different* plants per week have substantially more gut diversity than those who eat less than 30 different plant foods. So be sure to vary your diet and meal plans regularly, incorporating a wide variety of colors. A good way to do this is to meal plan seasonally, and ask yourself how many different colors can you incorporate into each meal. I love this winter/early spring barley bowl from @testkitchen, just look at those beautiful oranges and greens! We like to add tempeh crumbles for a little extra bulk, which by the way, tempeh is a fermented food, and fermented foods have also been shown to be incredibly beneficial for our gut health. Count your plants this week and let me know how close you get to 30 different kinds!

#eatyourveggies #eatrealfood #wholefoodplantbased #vegansofig #americastestkitchen #eattherainbow #guthealth #wfpb

Plant diversity is crucial for a rich, healthy microbiome. Those who eat 30 *different* plants per week have substantially more gut diversity than those who eat less than 30 different plant foods. So be sure to vary your diet and meal plans regularly, incorporating a wide variety of colors. A good way to do this is to meal plan seasonally, and ask yourself how many different colors can you incorporate into each meal. I love this winter/early spring barley bowl from @testkitchen, just look at those beautiful oranges and greens! We like to add tempeh crumbles for a little extra bulk, which by the way, tempeh is a fermented food, and fermented foods have also been shown to be incredibly beneficial for our gut health. Count your plants this week and let me know how close you get to 30 different kinds!

#eatyourveggies #eatrealfood #wholefoodplantbased #vegansofig #americastestkitchen #eattherainbow #guthealth #wfpb

On Wednesdays we wear pink 💗

#itsoctober3rd #veganboards #farmersmarketboard #meangirlsmovie #roastedbeethummus #strawberrycheesecakedip #wellvegan #eatyourveggies #veganentertaining #eatrealfood #wholefoodplantbased #vegansofig

On Wednesdays we wear pink 💗

#itsoctober3rd #veganboards #farmersmarketboard #meangirlsmovie #roastedbeethummus #strawberrycheesecakedip #wellvegan #eatyourveggies #veganentertaining #eatrealfood #wholefoodplantbased #vegansofig

Question for you: when was the last time you ate some dark leafy greens? How about the last time you ate one that wasn’t spinach? Not to knock spinach, but there are so many other greens out there that are more nutrient dense (and lower in oxalates, as high oxalates can contribute to the formation of kidney stones). NINE out of ten Americans do not meet the minimum recommendation for daily vegetable intake, and that includes dark leafy greens. I can talk all day about the benefits of greens, as they are an incredible source of calcium (more effectively absorbed in the body than cow’s milk calcium, btw), folate (the natural form of folic acid), and fat-soluble vitamins (A, D, E, and K). They’re protective against many cancers, cardiovascular diseases, and even protect you from cognitive decline, due to their plethora of phytonutrients. So the real question is—how can we add more to our diets?! Here are a few ways:

🌱Grow a garden with beet greens, swiss chard, mustard greens, collards, dandelion greens, arugula, or bok choy to enjoy them all summer long!
🌱 Make a daily smoothie (smoothies > juice, every time)
🌱 Add them to ramens and noodle dishes
🌱 Eat them with a healthy fat (tahini, peanut butter, or avocado, to name a few!), which helps your body absorb those fat-soluble vitamins
🌱 Throw them in every single soup you make, as a rule
🌱 Quick sauté them in some garlic and veggie broth for an easy side dish
🌱 Blend them into pasta sauces

Pictured is my absolute favorite way to enjoy my greens: with noodles. Bok choy is delicious with ramen, and I’ll die on that hill. How do you like to enjoy your greens? #wholefoodplantbased #eatrealfood #eatyourveggies #vegansofig #wfpb #poweredbyplants #plantbasedliving #healthymeals #forksoverknives #darkleafygreens #eatyourgreens #veganramen #plantsonlykitchen

Question for you: when was the last time you ate some dark leafy greens? How about the last time you ate one that wasn’t spinach? Not to knock spinach, but there are so many other greens out there that are more nutrient dense (and lower in oxalates, as high oxalates can contribute to the formation of kidney stones). NINE out of ten Americans do not meet the minimum recommendation for daily vegetable intake, and that includes dark leafy greens. I can talk all day about the benefits of greens, as they are an incredible source of calcium (more effectively absorbed in the body than cow’s milk calcium, btw), folate (the natural form of folic acid), and fat-soluble vitamins (A, D, E, and K). They’re protective against many cancers, cardiovascular diseases, and even protect you from cognitive decline, due to their plethora of phytonutrients. So the real question is—how can we add more to our diets?! Here are a few ways:

🌱Grow a garden with beet greens, swiss chard, mustard greens, collards, dandelion greens, arugula, or bok choy to enjoy them all summer long!
🌱 Make a daily smoothie (smoothies > juice, every time)
🌱 Add them to ramens and noodle dishes
🌱 Eat them with a healthy fat (tahini, peanut butter, or avocado, to name a few!), which helps your body absorb those fat-soluble vitamins
🌱 Throw them in every single soup you make, as a rule
🌱 Quick sauté them in some garlic and veggie broth for an easy side dish
🌱 Blend them into pasta sauces

Pictured is my absolute favorite way to enjoy my greens: with noodles. Bok choy is delicious with ramen, and I’ll die on that hill. How do you like to enjoy your greens? #wholefoodplantbased #eatrealfood #eatyourveggies #vegansofig #wfpb #poweredbyplants #plantbasedliving #healthymeals #forksoverknives #darkleafygreens #eatyourgreens #veganramen #plantsonlykitchen

I’ve been MIA from the Insta because a) I took the app off my phone for a much-needed break and b) I’ve been knee deep in my dietetics grad program—nine more months to go! However, I wanted to hop on here because I wanted to speak to something that’s been weighing on my heart recently…

Food should not be a source of anxiety, shame, or obsession. Food was meant to be ENJOYED, savored, and loved. Here are some warning signs that you do not have a healthy relationship with food:
- you spend a lot of mental energy thinking about food
- you worry about what you “can” or “can’t” have, what’s “good” or “bad”
- your list of “bad” foods is growing longer and longer, and you limit what kinds of foods you have, and how much/how often
- you feel guilt after eating
- you obsessively count the calories, portions, macros, or vitamins in your foods
- you feel you must earn your food, whether by restricting or exercising

While I personally subscribe to a predominately plant-based diet, I do not restrict foods because of fear or guilt. I can have *any* food, and you can too. Remember that food does not have morality. As someone pursuing dietetics, it can be difficult to reconcile these two truths: that there are foods that are health promoting and not health promoting, but that no one food is “good” or “bad”.

I will never stop eating burritos, pastas, pizzas, or breads, because I FREAKIN LOVE THEM. I am not afraid of them. What are some foods you’ve been afraid of? How can you incorporate those foods into your diet in a healthy way? Speaking of burritos, this is @badmanners’ fabulous butternut squash and bean burrito, and it is roughly the size of a small child. #badmannersfood #intuitiveeating #intuitiveeatingjourney #plantbasedburritos #wfpb #wholefoodplantbased #poweredbyplants #eatyourveggies

I’ve been MIA from the Insta because a) I took the app off my phone for a much-needed break and b) I’ve been knee deep in my dietetics grad program—nine more months to go! However, I wanted to hop on here because I wanted to speak to something that’s been weighing on my heart recently…

Food should not be a source of anxiety, shame, or obsession. Food was meant to be ENJOYED, savored, and loved. Here are some warning signs that you do not have a healthy relationship with food:
- you spend a lot of mental energy thinking about food
- you worry about what you “can” or “can’t” have, what’s “good” or “bad”
- your list of “bad” foods is growing longer and longer, and you limit what kinds of foods you have, and how much/how often
- you feel guilt after eating
- you obsessively count the calories, portions, macros, or vitamins in your foods
- you feel you must earn your food, whether by restricting or exercising

While I personally subscribe to a predominately plant-based diet, I do not restrict foods because of fear or guilt. I can have *any* food, and you can too. Remember that food does not have morality. As someone pursuing dietetics, it can be difficult to reconcile these two truths: that there are foods that are health promoting and not health promoting, but that no one food is “good” or “bad”.

I will never stop eating burritos, pastas, pizzas, or breads, because I FREAKIN LOVE THEM. I am not afraid of them. What are some foods you’ve been afraid of? How can you incorporate those foods into your diet in a healthy way? Speaking of burritos, this is @badmanners’ fabulous butternut squash and bean burrito, and it is roughly the size of a small child. #badmannersfood #intuitiveeating #intuitiveeatingjourney #plantbasedburritos #wfpb #wholefoodplantbased #poweredbyplants #eatyourveggies

We did Thanksgiving a little differently this year. 😍

Thanks to a little prep work the night before (made the samosa filling, made the chana saag, and chopped all the cauliflower), this was actually fairly doable. Took about 1 hour the night before and 3.5 hours they day of to make:

- Chana saag by @ministry_of_curry
- Malai kofta by @veganricha
- Samosas by @veganricha
- Aloo matar by @veganricha
- Mango chutney by @ohsheglows
- Garlic naan by @forksoverknives

It was an incredible meal, and I was just as stuffed as any other Thanksgiving ☠️ How long did your Thanksgiving take to make? And please share any time saving tips!

#wholefoodplantbased #eatrealfood #eatyourveggies #plantbased #vegansofig #wfpb #poweredbyplants #plantbasedliving #healthymeals #forksoverknives #vegancurry #ministryofcurry #veganricha #untraditionalthanksgiving #happythanksgiving #thanksgivingprep #mealplanning

We did Thanksgiving a little differently this year. 😍

Thanks to a little prep work the night before (made the samosa filling, made the chana saag, and chopped all the cauliflower), this was actually fairly doable. Took about 1 hour the night before and 3.5 hours they day of to make:

- Chana saag by @ministry_of_curry
- Malai kofta by @veganricha
- Samosas by @veganricha
- Aloo matar by @veganricha
- Mango chutney by @ohsheglows
- Garlic naan by @forksoverknives

It was an incredible meal, and I was just as stuffed as any other Thanksgiving ☠️ How long did your Thanksgiving take to make? And please share any time saving tips!

#wholefoodplantbased #eatrealfood #eatyourveggies #plantbased #vegansofig #wfpb #poweredbyplants #plantbasedliving #healthymeals #forksoverknives #vegancurry #ministryofcurry #veganricha #untraditionalthanksgiving #happythanksgiving #thanksgivingprep #mealplanning

I can sometimes complicate things.

I often feel that my meals need to be fancy, elaborate meals by renowned chefs. That if it didn’t take me at least an hour to prepare, somehow it doesn’t “count” as a wholesome meal.

Y’all. I just don’t have the time for that anymore. Maybe on the weekends when I have a little extra time. But when I get home and it’s almost six, I need something FAST. And simple. And tasty enough to be sustainable for the long haul.

Let’s return to the basics of how to prepare a bowl. The basic anatomy of a bowl is:

🌱 A whole grain
🌱 A protein
🌱 A starchy veg
🌱1-2 nonstarchy veg
🌱 A sauce

That’s it. Done. Make the sauce ahead of time and it’s even easier. Here I threw together a beautiful bowl from @forksoverknives, with chickpeas, whole grain couscous, veggies, and a lemon tahini sauce. It took me ten minutes to prepare. I didn’t have my starchy veg this time, but I would’ve added potatoes in a heartbeat if I had them on hand.

Eating great foods doesn’t have to be time consuming or complicated! K.I.S.S.

#wholefoodplantbased #eatrealfood #eatyourveggies #plantbased #vegansofig #wfpb #poweredbyplants #plantbasedliving #healthymeals #forksoverknives #quickplantbased #quickvegan #easyvegan

I can sometimes complicate things.

I often feel that my meals need to be fancy, elaborate meals by renowned chefs. That if it didn’t take me at least an hour to prepare, somehow it doesn’t “count” as a wholesome meal.

Y’all. I just don’t have the time for that anymore. Maybe on the weekends when I have a little extra time. But when I get home and it’s almost six, I need something FAST. And simple. And tasty enough to be sustainable for the long haul.

Let’s return to the basics of how to prepare a bowl. The basic anatomy of a bowl is:

🌱 A whole grain
🌱 A protein
🌱 A starchy veg
🌱1-2 nonstarchy veg
🌱 A sauce

That’s it. Done. Make the sauce ahead of time and it’s even easier. Here I threw together a beautiful bowl from @forksoverknives, with chickpeas, whole grain couscous, veggies, and a lemon tahini sauce. It took me ten minutes to prepare. I didn’t have my starchy veg this time, but I would’ve added potatoes in a heartbeat if I had them on hand.

Eating great foods doesn’t have to be time consuming or complicated! K.I.S.S.

#wholefoodplantbased #eatrealfood #eatyourveggies #plantbased #vegansofig #wfpb #poweredbyplants #plantbasedliving #healthymeals #forksoverknives #quickplantbased #quickvegan #easyvegan

Plant based does not automatically mean healthful.

Vegan does not equate to health.

You can be plant based, vegetarian, vegan, dairy free, or [insert label here], and subsist entirely on French fries, candy, and soda.

A big issue with the Standard American Diet is it’s not only filled with these highly processed, empty foods, but it’s crowding out the very foods that can keep many of our chronic diseases at bay. Think type two diabetes, heart disease, and many cancers.

Rather than coming from a place of omission (meat free, dairy free, sugar free, etc), try to focus on what you can add into your diet for better health. How can you add dark leafy greens into your day? How can you add more beans and lentils into your meals? How can you make your plate more colorful (think yellows, reds, and oranges!)?

Language matters. Ditch the labels, and try to embrace eating as many WHOLE plant foods into your day as possible.

Pictured is yet another taco recipe, because tacos are life. These are pan fried brussel sprout tacos with chimichurri sauce and quick pickled onions from @chefchloe 😍😍

#wholefoodplantbased #eatrealfood #eatyourveggies #plantbased #vegansofig #wfpb #poweredbyplants #plantbasedliving #healthymeals

Plant based does not automatically mean healthful.

Vegan does not equate to health.

You can be plant based, vegetarian, vegan, dairy free, or [insert label here], and subsist entirely on French fries, candy, and soda.

A big issue with the Standard American Diet is it’s not only filled with these highly processed, empty foods, but it’s crowding out the very foods that can keep many of our chronic diseases at bay. Think type two diabetes, heart disease, and many cancers.

Rather than coming from a place of omission (meat free, dairy free, sugar free, etc), try to focus on what you can add into your diet for better health. How can you add dark leafy greens into your day? How can you add more beans and lentils into your meals? How can you make your plate more colorful (think yellows, reds, and oranges!)?

Language matters. Ditch the labels, and try to embrace eating as many WHOLE plant foods into your day as possible.

Pictured is yet another taco recipe, because tacos are life. These are pan fried brussel sprout tacos with chimichurri sauce and quick pickled onions from @chefchloe 😍😍

#wholefoodplantbased #eatrealfood #eatyourveggies #plantbased #vegansofig #wfpb #poweredbyplants #plantbasedliving #healthymeals

You just never know when you will stumble across amazing food. Like a little Pakistani inspired eatery in Racine, WI. @chitchaatracine was homey, declicious, and had lots of plant based options for our family. If you’re every vacationing on Lake Michigan, I highly recommend! Pictured here is their chana chaat, dal, and garlic naan.

Quick sidebar on lentils: one cup of lentils provides you with 16 grams of fiber, 18 grams of protein, 36% of your daily iron, 20% of your daily potassium and B6, and 17% of your daily magnesium. Dang, son. Lentils be bringing it.

#veganeateries #chitchaatracine #chanachaat #wholefoodplantbased #eatrealfood #eatyourveggies #plantbased #vegansofig #wfpb

You just never know when you will stumble across amazing food. Like a little Pakistani inspired eatery in Racine, WI. @chitchaatracine was homey, declicious, and had lots of plant based options for our family. If you’re every vacationing on Lake Michigan, I highly recommend! Pictured here is their chana chaat, dal, and garlic naan.

Quick sidebar on lentils: one cup of lentils provides you with 16 grams of fiber, 18 grams of protein, 36% of your daily iron, 20% of your daily potassium and B6, and 17% of your daily magnesium. Dang, son. Lentils be bringing it.

#veganeateries #chitchaatracine #chanachaat #wholefoodplantbased #eatrealfood #eatyourveggies #plantbased #vegansofig #wfpb

Springtime in summer! Spring arrives a little late when you live up North (Google the blizzard we had in ND this past April—it’s a doozie), and I felt I hadn’t gotten a chance to enjoy some of my favorite spring foods this year, so I thought it was the perfect time to make a springtime board! This board from @well_vegan was an incredible balance of fruits and veggies and…well, bread of course. Always bread. Also featured is an edamame mint dip and a warm arugula artichoke dip. 🤤

I would love to go on a tangent about while most Americans are obsessed with getting enough protein (they are, and then some), 97% of Americans aren’t getting enough fiber. I would love to continue to tangent that the MINIMUM amount of recommended daily fiber is 25 grams/day, but Americans on average eat only 10-15 😵. I would love to tell you that a lack of fiber is the single biggest contributor to our country’s plethora of chronic diseases. I would love to rant about that, but I won’t. I’m just here to show you pretty boards (packed with enough fiber for your whole day 😅).

#wellvegan #veganboards #springtimesnackboard #wholefoodplantbased #eatrealfood #veganentertaining #eatyourveggies #plantbased #vegansofig

Springtime in summer! Spring arrives a little late when you live up North (Google the blizzard we had in ND this past April—it’s a doozie), and I felt I hadn’t gotten a chance to enjoy some of my favorite spring foods this year, so I thought it was the perfect time to make a springtime board! This board from @well_vegan was an incredible balance of fruits and veggies and…well, bread of course. Always bread. Also featured is an edamame mint dip and a warm arugula artichoke dip. 🤤

I would love to go on a tangent about while most Americans are obsessed with getting enough protein (they are, and then some), 97% of Americans aren’t getting enough fiber. I would love to continue to tangent that the MINIMUM amount of recommended daily fiber is 25 grams/day, but Americans on average eat only 10-15 😵. I would love to tell you that a lack of fiber is the single biggest contributor to our country’s plethora of chronic diseases. I would love to rant about that, but I won’t. I’m just here to show you pretty boards (packed with enough fiber for your whole day 😅).

#wellvegan #veganboards #springtimesnackboard #wholefoodplantbased #eatrealfood #veganentertaining #eatyourveggies #plantbased #vegansofig

PIZZA. It’s always a good time for pizza. Normally, I’m a red sauce kind of girl, but this pesto cauliflower pizza with fennel and pine seeds from @testkitchen is SO. STINKING. GOOD. Did you know that cauliflower is one of the few “white” foods that’s packed with vitamin C? Also side bar, if your gut is struggling with cruciferous veggies—veggies like cauliflower, broccoli, brussel sprouts, cabbage, bok choy—there are three things you can try.
1️⃣ try to “chop and hold” method. Cutting the veggies and then waiting 30-40 minutes before cooking can allow these veggies to make the product needed (sulforaphane) to both kick cancer’s ass and possible help your gut settle
2️⃣ Cooked veg might be easier on your gut than raw—experiment with this!
3️⃣ if you’re not used to eating high fiber foods, don’t go from 0 to 100 overnight. Add the foods in SLOWLY to give your gut the chance to adjust and build up the micro biome needed to digest those nommy veggies. #veganforeveryone#americastestkitchen #testkitchen #wholefoodplantbased #wfpb #eatrealfood #veganinspo #veganpizza #cauliflowerpizza #cruciferousveggies #guthealth #microbiome

PIZZA. It’s always a good time for pizza. Normally, I’m a red sauce kind of girl, but this pesto cauliflower pizza with fennel and pine seeds from @testkitchen is SO. STINKING. GOOD. Did you know that cauliflower is one of the few “white” foods that’s packed with vitamin C? Also side bar, if your gut is struggling with cruciferous veggies—veggies like cauliflower, broccoli, brussel sprouts, cabbage, bok choy—there are three things you can try.
1️⃣ try to “chop and hold” method. Cutting the veggies and then waiting 30-40 minutes before cooking can allow these veggies to make the product needed (sulforaphane) to both kick cancer’s ass and possible help your gut settle
2️⃣ Cooked veg might be easier on your gut than raw—experiment with this!
3️⃣ if you’re not used to eating high fiber foods, don’t go from 0 to 100 overnight. Add the foods in SLOWLY to give your gut the chance to adjust and build up the micro biome needed to digest those nommy veggies. #veganforeveryone#americastestkitchen #testkitchen #wholefoodplantbased #wfpb #eatrealfood #veganinspo #veganpizza #cauliflowerpizza #cruciferousveggies #guthealth #microbiome

My very first vegan board! It was so fun putting this movie night board together, featuring zesty dill popcorn, spicy chickpeas, and a chocolate hazelnut spread. It was my first creative outlet in a long time. Felt good to create something!
#wellvegan #veganboards #foodboards #wholefoodplantbased #wfpb #eatrealfood #veganinspo

My very first vegan board! It was so fun putting this movie night board together, featuring zesty dill popcorn, spicy chickpeas, and a chocolate hazelnut spread. It was my first creative outlet in a long time. Felt good to create something!
#wellvegan #veganboards #foodboards #wholefoodplantbased #wfpb #eatrealfood #veganinspo

Let’s talk about Vitamin E.
If you’re taking a vitamin E supplement especially, please read on!
Vitamin E is amazing. It’s an antioxidant, meaning it prevents the oxidization—loose electrons in your body—very unstable, ack!—of lipids. Free radicals are bad, big no no. Free radicals wreak havoc on our DNA and are a huge contributor to cancers and other diseases. So we like antioxidants like Vitamin E.
Vitamin E is a fat soluble vitamin. So if you take a supplement on an empty stomach, your body can’t absorb it. If you’re on a no fat diet, stop that. We need some fat to help our bodies absorb these much needed vitamins.
Vitamin E is also destroyed by oxygen and heat. SO, get your almonds and sunflower seeds raw, and try to eat them fresh. You can even keep them in the fridge or freezer to try to extend their shelf life.
If you take a vitamin E supplement, know that the biologically active form in your body is D-alpha-tocopherol. So if your bottle says “DL-tocopherol”, you’re wasting your money—your body can’t use that form. Also know that the upper limit is 1,000 mg/day—please read labels, the RDA is 15mg/day. Lastly regarding supplements, know that supplements are not regulated at all, so try to purchase your supplements from companies that use third party testing labs to ensure that you’re getting what the label says you’re getting.
Lastly, vitamin E works in tandem with vitamin C and selenium. This is why I do not recommend isolated supplements, because most vitamins and minerals rely on one another (or inhibit one another! Why hello copper and zinc) to work effectively.
Bottom line? Eat some almonds or sunflower seeds. What a yummy way to get your recommended vitamin E!
Pictured is a yummy kale “Caesar” salad from @simplegreensmoothies, which has an almond and sunflower parm 🤤🤤
#vitaminE #wholefoodplantbased #wfpb #kalesalad #simplegreensmoothies #simplegreenmeals #eatrealfood #wholeoverprocessed #forksoverknives #nutparmesan #almonds #sunflowerseeds

Let’s talk about Vitamin E.
If you’re taking a vitamin E supplement especially, please read on!
Vitamin E is amazing. It’s an antioxidant, meaning it prevents the oxidization—loose electrons in your body—very unstable, ack!—of lipids. Free radicals are bad, big no no. Free radicals wreak havoc on our DNA and are a huge contributor to cancers and other diseases. So we like antioxidants like Vitamin E.
Vitamin E is a fat soluble vitamin. So if you take a supplement on an empty stomach, your body can’t absorb it. If you’re on a no fat diet, stop that. We need some fat to help our bodies absorb these much needed vitamins.
Vitamin E is also destroyed by oxygen and heat. SO, get your almonds and sunflower seeds raw, and try to eat them fresh. You can even keep them in the fridge or freezer to try to extend their shelf life.
If you take a vitamin E supplement, know that the biologically active form in your body is D-alpha-tocopherol. So if your bottle says “DL-tocopherol”, you’re wasting your money—your body can’t use that form. Also know that the upper limit is 1,000 mg/day—please read labels, the RDA is 15mg/day. Lastly regarding supplements, know that supplements are not regulated at all, so try to purchase your supplements from companies that use third party testing labs to ensure that you’re getting what the label says you’re getting.
Lastly, vitamin E works in tandem with vitamin C and selenium. This is why I do not recommend isolated supplements, because most vitamins and minerals rely on one another (or inhibit one another! Why hello copper and zinc) to work effectively.
Bottom line? Eat some almonds or sunflower seeds. What a yummy way to get your recommended vitamin E!
Pictured is a yummy kale “Caesar” salad from @simplegreensmoothies, which has an almond and sunflower parm 🤤🤤
#vitaminE #wholefoodplantbased #wfpb #kalesalad #simplegreensmoothies #simplegreenmeals #eatrealfood #wholeoverprocessed #forksoverknives #nutparmesan #almonds #sunflowerseeds

I’ve been MIA because our family has been through some crazy life transitions (see previous post for a hint 😉). And through it all, I gotta say, momma wants some PASTA. Enjoy these meat free meatballs from @forksoverknives. You don’t have to give up any of your favorite meals by going plant based. Phew! #eatyourvegetables #sustainableeating #wholefoodplantbased #wholefoodplantbased #plantbased #easyvegan #easyplantbased #forksoverknives #veggiemeatballs

I’ve been MIA because our family has been through some crazy life transitions (see previous post for a hint 😉). And through it all, I gotta say, momma wants some PASTA. Enjoy these meat free meatballs from @forksoverknives. You don’t have to give up any of your favorite meals by going plant based. Phew! #eatyourvegetables #sustainableeating #wholefoodplantbased #wholefoodplantbased #plantbased #easyvegan #easyplantbased #forksoverknives #veggiemeatballs

Through every season and every change, Roxy has been there. She has seen us through four states and seven houses in seven years. She has seen us through countless TDYs and deployments. She has sat with me through the pain, and celebrated with me through the joy. She watched me become a momma (and all the postpartum struggles that come with it). Roxy, you are the original baby, and you have made me better because of your unconditional love. It’s been a hectic season, yet you have remained consistently you! 📷: @virginialeephotog #pettable #pettableesa #pettablepetloversscholarship

Through every season and every change, Roxy has been there. She has seen us through four states and seven houses in seven years. She has seen us through countless TDYs and deployments. She has sat with me through the pain, and celebrated with me through the joy. She watched me become a momma (and all the postpartum struggles that come with it). Roxy, you are the original baby, and you have made me better because of your unconditional love. It’s been a hectic season, yet you have remained consistently you! 📷: @virginialeephotog #pettable #pettableesa #pettablepetloversscholarship

There really is no reason why we can’t get 5 servings of veggies a day. If you’ve struggled with your veggie intake, I recommend prioritizing soups and curries! These one pot wonders are an easy and tasty way to pack lots of veggies into one meal. This panang curry from @carrotsandflowers is a winner (I added chickpeas for some extra bulk, because this girl can eat). Don’t like the prep? Easy hack: pre bagged veggies. No chopping required. How do you like to work in your daily serving of vegetables?
#30minutevegan #eatrealfood #carrotsandflowers #quickvegan #vegancurry #panangcurry #eatyourvegetables #sustainableeating #wholefoodplantbased #wholefoodplantbased #plantbased #easyvegan #easyplantbased

There really is no reason why we can’t get 5 servings of veggies a day. If you’ve struggled with your veggie intake, I recommend prioritizing soups and curries! These one pot wonders are an easy and tasty way to pack lots of veggies into one meal. This panang curry from @carrotsandflowers is a winner (I added chickpeas for some extra bulk, because this girl can eat). Don’t like the prep? Easy hack: pre bagged veggies. No chopping required. How do you like to work in your daily serving of vegetables?
#30minutevegan #eatrealfood #carrotsandflowers #quickvegan #vegancurry #panangcurry #eatyourvegetables #sustainableeating #wholefoodplantbased #wholefoodplantbased #plantbased #easyvegan #easyplantbased

Every once in a while, I have enough energy to make a fairly involved, smorgasbord type meal. This beautiful tabbouleh bowl by @ohsheglows is next level. Take advantage of that summer squash that’s growing wild in your garden, take the extra time to make homemade hummus (it’s worth it, I promise), and uh, you’re going to want to double this one. In fact, I’d argue doubling most recipes in general. It takes just a little bit more time and ingredients for a lot more leftovers! For this tabbouleh, adding a splash of acid (lemon juice or a vinegar) over the leftovers really lifts the flavors again! Also side note, I have this weird thing about making the recipe that’s on the cover of cookbooks—does anyone else do that? 😅
#ohsheglows #eatrealfood #ohsheglowseveryday #tabbouleh #veganbowls #simplegreenmeals #greenbowls #sustainableeating #wholefoodplantbased #wholefoodplantbased #plantbased #easyvegan #easyplantbased

Every once in a while, I have enough energy to make a fairly involved, smorgasbord type meal. This beautiful tabbouleh bowl by @ohsheglows is next level. Take advantage of that summer squash that’s growing wild in your garden, take the extra time to make homemade hummus (it’s worth it, I promise), and uh, you’re going to want to double this one. In fact, I’d argue doubling most recipes in general. It takes just a little bit more time and ingredients for a lot more leftovers! For this tabbouleh, adding a splash of acid (lemon juice or a vinegar) over the leftovers really lifts the flavors again! Also side note, I have this weird thing about making the recipe that’s on the cover of cookbooks—does anyone else do that? 😅
#ohsheglows #eatrealfood #ohsheglowseveryday #tabbouleh #veganbowls #simplegreenmeals #greenbowls #sustainableeating #wholefoodplantbased #wholefoodplantbased #plantbased #easyvegan #easyplantbased

At quick glance, this just looks like another plate of amazing, blow your mind tacos. And they are! (They’re Baja style cauliflower tacos with a spicy mango slaw and cilantro sauce. OMG). But this recipe from @testkitchen is very nostalgic for me. It’s one of the first recipes I made almost three years ago that I was able to get my hubs to try. Back in the day, all we ate was boxed Mac n cheese, hot dogs and chicken and rice 🥴. Almost zero plants. For both of us, trying new foods was a new concept. It’s amazing to see how far we’ve come since then. I’m so happy to say that plant based eating is delicious, healthy and SUSTAINABLE over the long haul (I’m looking at you, keto people—how’s that working for you?). Remember that it does not have to be an all or nothing journey. Any movement towards eating more plants and less animal products and processed crap is a win! A good starting place is to take your regular meals and ask “how can I incorporate more plants into this dish?”. Cheers!
#atkgrams #eatrealfood #plantbasedtacos #cauliflowertacos #veganforeverybody #simplegreenmeals #greensalads #sustainableeating #wholefoodplantbased #flexibleeating #plantbased #easyvegan #easyplantbased

At quick glance, this just looks like another plate of amazing, blow your mind tacos. And they are! (They’re Baja style cauliflower tacos with a spicy mango slaw and cilantro sauce. OMG). But this recipe from @testkitchen is very nostalgic for me. It’s one of the first recipes I made almost three years ago that I was able to get my hubs to try. Back in the day, all we ate was boxed Mac n cheese, hot dogs and chicken and rice 🥴. Almost zero plants. For both of us, trying new foods was a new concept. It’s amazing to see how far we’ve come since then. I’m so happy to say that plant based eating is delicious, healthy and SUSTAINABLE over the long haul (I’m looking at you, keto people—how’s that working for you?). Remember that it does not have to be an all or nothing journey. Any movement towards eating more plants and less animal products and processed crap is a win! A good starting place is to take your regular meals and ask “how can I incorporate more plants into this dish?”. Cheers!
#atkgrams #eatrealfood #plantbasedtacos #cauliflowertacos #veganforeverybody #simplegreenmeals #greensalads #sustainableeating #wholefoodplantbased #flexibleeating #plantbased #easyvegan #easyplantbased

Ever eat a bunch of processed foods and then find yourself craving a nice hearty salad? That’s your body trying to talk to you, saying “hey! That pint of ice cream (even vegan ice cream) didn’t feel super great, can you feed me something that will?” Well lately, especially with the warmer weather, I’ve been giving myself permission to eat more foods that are deemed “bad”. And while yes, there are foods that are health promoting and foods that are not, food in and of itself does not have morality. So if you’re really craving cookies, my loves, have the freakin cookies. You’ll often find that if you’re reallllly tuning into your body’s signals, you’ll naturally gravitate towards foods that make you feel better, not worse. Today I listened to my body and whipped up this sesame salad, and I feel so much better after several days of eating foods that made me feel icky (yes that is a science term). Listen to yo body!
#foodfreedom #eatrealfood #sesamesalad #simplegreenmeals #greensalads #intuitiveeating #wholefoodplantbased #flexibleeating #intuitiveeating #plantbased #easyvegan #easyplantbased #plantbased #avocadosarelife

Ever eat a bunch of processed foods and then find yourself craving a nice hearty salad? That’s your body trying to talk to you, saying “hey! That pint of ice cream (even vegan ice cream) didn’t feel super great, can you feed me something that will?” Well lately, especially with the warmer weather, I’ve been giving myself permission to eat more foods that are deemed “bad”. And while yes, there are foods that are health promoting and foods that are not, food in and of itself does not have morality. So if you’re really craving cookies, my loves, have the freakin cookies. You’ll often find that if you’re reallllly tuning into your body’s signals, you’ll naturally gravitate towards foods that make you feel better, not worse. Today I listened to my body and whipped up this sesame salad, and I feel so much better after several days of eating foods that made me feel icky (yes that is a science term). Listen to yo body!
#foodfreedom #eatrealfood #sesamesalad #simplegreenmeals #greensalads #intuitiveeating #wholefoodplantbased #flexibleeating #intuitiveeating #plantbased #easyvegan #easyplantbased #plantbased #avocadosarelife

Nachos, anyone? 😍
I’ve made a lot of “cheeses” over the years, and the biggest misconception is that you can just blend a bunch of nooch (nutritional yeast, for you noobs) together and call it cheese. Yuck. Yes, nooch can add a nice cheese like flavor...when combined with other ingredients as a complement. I love @badmannersfood ‘s nacho cheese recipe because it utilizes the starch of potatoes to create that perfect, thicker, cheese like texture. You’ll be none the wiser! Also, full disclosure, I definitely put double avocado on this plate as soon as I took the picture, because avocados are life 😅
#foodfreedom #eatrealfood #dairyfree #vegancheese #vegannachos #intuitiveeating #wholefoodplantbased #flexibleeating #badmannersfood #plantbased #easyvegan #easyplantbased #plantbased #avocadosarelife

Nachos, anyone? 😍
I’ve made a lot of “cheeses” over the years, and the biggest misconception is that you can just blend a bunch of nooch (nutritional yeast, for you noobs) together and call it cheese. Yuck. Yes, nooch can add a nice cheese like flavor...when combined with other ingredients as a complement. I love @badmannersfood ‘s nacho cheese recipe because it utilizes the starch of potatoes to create that perfect, thicker, cheese like texture. You’ll be none the wiser! Also, full disclosure, I definitely put double avocado on this plate as soon as I took the picture, because avocados are life 😅
#foodfreedom #eatrealfood #dairyfree #vegancheese #vegannachos #intuitiveeating #wholefoodplantbased #flexibleeating #badmannersfood #plantbased #easyvegan #easyplantbased #plantbased #avocadosarelife

All I want these days are noodles. Just every type of noodle. Soba, udon, ramen, spaghetti—I’ll take any noodle in any form. Snagged this beauty from the @badmannersfood blog. It’s perfect for springtime because the cucumber, lime and mint make it fresh as f***, while still being so rich and savory, thanks to the peanut sauce and tofu and of course, the big ‘ol fat noodles. Total nom fest. I recommend a drizzle of sriracha if you like heat! And don’t skimp on the tofu, it really “beefs” up the dish.
#foodfreedom #gentlenutrition #udonnoodles #oodlesofnoodles #intuitiveeating #wholefoodplantbased #flexibleeating #badmannersfood #plantbased #easyvegan #easyplantbased #peanutsauce #noodledishes

All I want these days are noodles. Just every type of noodle. Soba, udon, ramen, spaghetti—I’ll take any noodle in any form. Snagged this beauty from the @badmannersfood blog. It’s perfect for springtime because the cucumber, lime and mint make it fresh as f***, while still being so rich and savory, thanks to the peanut sauce and tofu and of course, the big ‘ol fat noodles. Total nom fest. I recommend a drizzle of sriracha if you like heat! And don’t skimp on the tofu, it really “beefs” up the dish.
#foodfreedom #gentlenutrition #udonnoodles #oodlesofnoodles #intuitiveeating #wholefoodplantbased #flexibleeating #badmannersfood #plantbased #easyvegan #easyplantbased #peanutsauce #noodledishes

It’s definitely been a season of “how can I make this as quick and easy as possible?” when it comes to my meals. Lately, I haven’t had a lot of emotional energy to give to much else except working through this season. And I’m just now coming out of a little takeout spree, and have juuuuuust enough energy to throw together some simple meals. It doesn’t get more simple than: toss everything together into a big ass bowl and enjoy. If all you can muster right now is takeout, that’s ok. If you have a little bit more in you, remember the anatomy of a bowl: a grain, a protein, a starch, veggies, optional garnishes (anyone else feel that that final lime squeeze or sprinkle of cilantro is what makes a good dish great?) and a yummy sauce. Boom. So many combos you can make. Today, I made a tex mex inspired bowl with quinoa, black beans, corn, tomatoes, bell pepper, and a cilantro lime sauce. Took ten minutes to throw together. Wherever you are, know you can always nourish yourself.
#foodfreedom #gentlenutrition #quinoabowl #intuitiveeating #wholefoodplantbased #flexibleeating #chinastudycookbook #thechinastudy #texmexbowl #plantbased #easyvegan #easyplantbased

It’s definitely been a season of “how can I make this as quick and easy as possible?” when it comes to my meals. Lately, I haven’t had a lot of emotional energy to give to much else except working through this season. And I’m just now coming out of a little takeout spree, and have juuuuuust enough energy to throw together some simple meals. It doesn’t get more simple than: toss everything together into a big ass bowl and enjoy. If all you can muster right now is takeout, that’s ok. If you have a little bit more in you, remember the anatomy of a bowl: a grain, a protein, a starch, veggies, optional garnishes (anyone else feel that that final lime squeeze or sprinkle of cilantro is what makes a good dish great?) and a yummy sauce. Boom. So many combos you can make. Today, I made a tex mex inspired bowl with quinoa, black beans, corn, tomatoes, bell pepper, and a cilantro lime sauce. Took ten minutes to throw together. Wherever you are, know you can always nourish yourself.
#foodfreedom #gentlenutrition #quinoabowl #intuitiveeating #wholefoodplantbased #flexibleeating #chinastudycookbook #thechinastudy #texmexbowl #plantbased #easyvegan #easyplantbased

Signs that your pursuit of wellness may actually be harming you:
-Inflexibility. Does missing one gym session or eating your deemed “no no food” cause you to stress out of feel anxious?
-Calorie restriction. Any wellness program that is having you restrict calories is feeding into diet culture. Big red flag. A predominantly whole foods, plant based diet should not require ANY type of calorie or macro counting. You eat until you’re satiated, and if you’re listening to your body’s signals, it has this incredible way of getting you exactly the amount of energy you need each day.
-A specific product is being sold. If there is a protein powder, a supplement, or a packaged food that promises higher quality of life, watch out! Where there is money to be made, there is often corruption and false claims. Ever notice that broccoli and apples don’t have a lot of advertisements? That’s because there’s no money in broccoli.
-The focus is on what you’re removing from your diet, not what your adding. Ask yourself, “does my relationship with food feel flexible?” If your list of foods you can’t or won’t eat is getting longer and longer, it’s time to check yourself. As much as I advocate for a plant based diet, I believe it is SO much more beneficial to say “how can I incorporate as many vegetables, fruits, nuts, seeds, whole grains and legumes into my day?” than to say “I can’t eat that because it’s bad for me”.
-The amount of time and mental space that food and exercise take up. Is food or exercise always on your mind, and you have trouble thinking of little else? Food and movement should feel calm, peaceful and carefree. It shouldn’t be triggering anxious or obsessive thoughts.
It’s a fine line that can easily be crossed. Ask yourself the hard questions, like is this truly a lifestyle change for your health, or a way for you to control food and your body?
Pictured is a delicious peanut tempeh noodle dish from @badmannersfood. You can bet your bottom dollar pasta and noodles will always be on the “yes please” list at my house, because noodles bring JOY.
#foodfreedom #edrecovery #ditchthediet #toxicwellness #intuitiveeating #wellnessateverysize #wholefoodplantbased

Signs that your pursuit of wellness may actually be harming you:
-Inflexibility. Does missing one gym session or eating your deemed “no no food” cause you to stress out of feel anxious?
-Calorie restriction. Any wellness program that is having you restrict calories is feeding into diet culture. Big red flag. A predominantly whole foods, plant based diet should not require ANY type of calorie or macro counting. You eat until you’re satiated, and if you’re listening to your body’s signals, it has this incredible way of getting you exactly the amount of energy you need each day.
-A specific product is being sold. If there is a protein powder, a supplement, or a packaged food that promises higher quality of life, watch out! Where there is money to be made, there is often corruption and false claims. Ever notice that broccoli and apples don’t have a lot of advertisements? That’s because there’s no money in broccoli.
-The focus is on what you’re removing from your diet, not what your adding. Ask yourself, “does my relationship with food feel flexible?” If your list of foods you can’t or won’t eat is getting longer and longer, it’s time to check yourself. As much as I advocate for a plant based diet, I believe it is SO much more beneficial to say “how can I incorporate as many vegetables, fruits, nuts, seeds, whole grains and legumes into my day?” than to say “I can’t eat that because it’s bad for me”.
-The amount of time and mental space that food and exercise take up. Is food or exercise always on your mind, and you have trouble thinking of little else? Food and movement should feel calm, peaceful and carefree. It shouldn’t be triggering anxious or obsessive thoughts.
It’s a fine line that can easily be crossed. Ask yourself the hard questions, like is this truly a lifestyle change for your health, or a way for you to control food and your body?
Pictured is a delicious peanut tempeh noodle dish from @badmannersfood. You can bet your bottom dollar pasta and noodles will always be on the “yes please” list at my house, because noodles bring JOY.
#foodfreedom #edrecovery #ditchthediet #toxicwellness #intuitiveeating #wellnessateverysize #wholefoodplantbased

Happy V day, all you lovelies. It’s easy to be cynical on this day (I know I can be), but I’ve been trying to reframe what can be a holiday built on commercialism and forced, stereotypical gestures into just another excuse to love on somebody in your life. And why would I pass up an opportunity to love on someone I, well, love? Vegan cheesy as it sounds (HA), don’t forget about you, too. Today can be a tough one for many who struggle with eating disorders or who are in recovery. I’m here to tell you—you can have those chocolates or that donut or those candies and not punish yourself the rest of the day. You don’t have to push yourself at the gym tomorrow to “make up” for what you ate. And you sure as hell don’t need to eat less at dinner because you had treats today. Please fuel your beautiful, strong body, and embrace this day of love. #idontwantsalad #eatplants #happyvalentinesday #loveyourself #lovetheskinyourein #edrecovery #treatyoself

Happy V day, all you lovelies. It’s easy to be cynical on this day (I know I can be), but I’ve been trying to reframe what can be a holiday built on commercialism and forced, stereotypical gestures into just another excuse to love on somebody in your life. And why would I pass up an opportunity to love on someone I, well, love? Vegan cheesy as it sounds (HA), don’t forget about you, too. Today can be a tough one for many who struggle with eating disorders or who are in recovery. I’m here to tell you—you can have those chocolates or that donut or those candies and not punish yourself the rest of the day. You don’t have to push yourself at the gym tomorrow to “make up” for what you ate. And you sure as hell don’t need to eat less at dinner because you had treats today. Please fuel your beautiful, strong body, and embrace this day of love. #idontwantsalad #eatplants #happyvalentinesday #loveyourself #lovetheskinyourein #edrecovery #treatyoself

On Thursdays we make pasta. 💃
Glorious, creamy, sun dried tomato + basil mac n cheese, to be exact.
The keys to a good plant based cheesy flavor? Soak your nuts (or boil for 10 min if you’re short on time or forget, like I did today), invest in a high speed blender (Ninja has a great budget friendly option for those of us who can’t quite wrap our heads around a Vitamix yet 😬), and layer your flavors! Sorry, recipe developers, but NOOCH and cashews are not enough to cut it. Often times you need some acid (lemon juice, vinegar...) to lift and balance your flavors. For this recipe in particular by @carrotsandflowers, the sun dried tomatoes worked beautifully to add a bit of sharpness, without overpowering the dish. Also, the secret ingredient that many other cheese recipes are lacking? Flour. Flour will thicken this cheese sauce to PERFECTION, resulting in a decadent feeling, pajama filled Thursday night. Not pictured: sweats, ratty sweatshirt and bunny slippers.
#30minutevegandinners #plantpower #vegancheese #easyvegan #easyveganrecipes #quickvegan #wholefoods #eatrealfood #veganmacandcheese #homecooking #carrotsandflowers #idontwantsalad #eatplants

On Thursdays we make pasta. 💃
Glorious, creamy, sun dried tomato + basil mac n cheese, to be exact.
The keys to a good plant based cheesy flavor? Soak your nuts (or boil for 10 min if you’re short on time or forget, like I did today), invest in a high speed blender (Ninja has a great budget friendly option for those of us who can’t quite wrap our heads around a Vitamix yet 😬), and layer your flavors! Sorry, recipe developers, but NOOCH and cashews are not enough to cut it. Often times you need some acid (lemon juice, vinegar...) to lift and balance your flavors. For this recipe in particular by @carrotsandflowers, the sun dried tomatoes worked beautifully to add a bit of sharpness, without overpowering the dish. Also, the secret ingredient that many other cheese recipes are lacking? Flour. Flour will thicken this cheese sauce to PERFECTION, resulting in a decadent feeling, pajama filled Thursday night. Not pictured: sweats, ratty sweatshirt and bunny slippers.
#30minutevegandinners #plantpower #vegancheese #easyvegan #easyveganrecipes #quickvegan #wholefoods #eatrealfood #veganmacandcheese #homecooking #carrotsandflowers #idontwantsalad #eatplants

Pistachio studded falafels with strawberry tahini 🤤🤤🤤
Recipes like falafels and nonmeatballs are perfect for doubling and freezing for later, especially because some recipes call for a lot of ingredients and can get a little messy (not this one though, this one super quick!). Worth it to double—just a little bit of extra time yielding, well, double 😅
Also, just as a side note: always go with homemade hummus with made from scratch chickpeas. There’s just no comparison, for real. I used @ohsheglows lemony hummus recipe for this one. NOMS.
#30minutevegandinners #plantpower #vegan #easyvegan #falafel #easyveganrecipes #quickvegan #wholefoods #eatrealfood #healthychoices #homecooking #homemadehummus #ohsheglows #carrotsandflowers

Pistachio studded falafels with strawberry tahini 🤤🤤🤤
Recipes like falafels and nonmeatballs are perfect for doubling and freezing for later, especially because some recipes call for a lot of ingredients and can get a little messy (not this one though, this one super quick!). Worth it to double—just a little bit of extra time yielding, well, double 😅
Also, just as a side note: always go with homemade hummus with made from scratch chickpeas. There’s just no comparison, for real. I used @ohsheglows lemony hummus recipe for this one. NOMS.
#30minutevegandinners #plantpower #vegan #easyvegan #falafel #easyveganrecipes #quickvegan #wholefoods #eatrealfood #healthychoices #homecooking #homemadehummus #ohsheglows #carrotsandflowers

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Peas and Carrots Nutrition Counseling Services, LLC

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